YIELDS: 4 servings (serving size: about 1/2 cup orzo or quinoa, 1 cutlet, and 2 tablespoons sauce)
TOTAL TIME: Approximately 20 minutes
Ingredients
- 1 cup uncooked orzo or quinoa
- 2 teaspoons grated lemon rind
- 4 (4-ounce) chicken cutlets (put cutlets in a zip lock-style plastic bag, being sure to remove most of the extra air in the bag when you seal it then pound the cutlets lightly until they are each approx 1/4″ thick)
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon olive oil
- 1/4 cup white wine
- 1/2 cup fat-free, lower-sodium chicken broth (in a pinch, try dissolving a chicken bouillon cube in .5 c water)
- 1 tablespoon fresh lemon juice
- 1 tablespoon chilled butter, cut into small pieces
- 2 tablespoons chopped fresh parsley or cilantro
- 1 tablespoon capers
Preparation
- Cook orzo according to package directions or quinoa as recommended on this site. Drain. Stir in rind.
- While orzo cooks, heat a large skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add oil to pan; swirl to coat. Add chicken; cook 3 minutes on each side or until done. Remove from pan; keep warm on plate, either in oven or on counter covered tightly with tin foil.
- Add wine to pan; cook 1 minute or until liquid almost evaporates, scraping pan to loosen browned bits.
- Add broth and lemon juice; bring to a boil. Cook 2 minutes or until reduced to 1/2 cup.
- Remove from heat; add butter, stirring until butter melts. Stir in parsley or cilantro and capers. Serve over orzo or quinoa and with your favorite lightly-steamed veggies. Enjoy! It’s a restaurant quality dish prepared easily and quickly at home.
Nutritional Information
- Amount per serving – about 1/2 cup orzo or quinoa, 1 cutlet, and 2 tablespoons sauce)
- Calories: 345Fat: 8.5g
- Saturated fat: 2.7g
- Monounsaturated fat: 3.6g
- Polyunsaturated fat: 0.8g
- Protein: 32g
- Carbohydrate: 33g
- Fiber: 1.9g
- Cholesterol: 73mg
- Iron: 1.1mg
- Sodium: 328mg
- Calcium: 22mg
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