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Old 06-19-2007, 12:07 PM   #23
tleef
Changing My Lifestyle
 
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Join Date: May 2007
Location: Calgary, AB, Canada
Posts: 241

S/C/G: 230/180/140

Height: 5'4"

Default Chicken Piccata

Prep Time: 10 minutes
Total Time: 25 minutes

Ingredients


1 1/2 ounces spaghetti, cooked
4 ounces boneless/skinless chicken breast, raw
1 tablespoon flour, all-purpose
1/8 teaspoon black pepper
1 teaspoon olive oil, extra virgin
2 tablespoons chicken broth, fat-free, low-sodium
2 tablespoons lemon juice
2 teaspoons capers
2 cups tossed green salad
2 tablespoons fat-free salad dressing, favorite flavor
1/4 cup spaghetti sauce, reduced sodium

Preparation

Prepare pasta according to package directions; drain and keep warm.
To prepare chicken, pound boneless, skinless chicken breast between two sheets of waxed paper to 1/4-inch thickness.
Combine flour with pepper and spread on a plate; dredge chicken in flour mixture.
Heat olive oil in a heavy skillet until sizzling. Saute´ chicken breast until lightly browned, about 3 minutes per side.
Add chicken stock, lemon juice and capers to chicken; let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce.
Meanwhile, prepare a crisp salad with washed greens, your favorite vegetables and your favorite fat-free salad dressing.
Serve chicken with hot pasta topped with spaghetti sauce (heated in microwave) and tossed salad.

Diet Exchange

Other Carbohydrates: 1.5 Very Lean Meat: 3.5
Fat: 1.5 Milk: 0.0
Vegetable: 2.0 Fruit: 0.0
Lean Meat: 0.0 Bread/Starch: 2.0

Nutrition Information
Amount Per Serving
Calories 510

Calories from Fat 100
Total Fat 11g
Saturated Fat 2g
Cholesterol 65mg
Sodium 710mg
Total Carbohydrate 67g
Dietary Fiber 5g
Sugars 13g
Protein 34g
Vitamin A 70%
Vitamin C 130%
Calcium 8%
Iron 25%
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