4-6 chicken cutlets
1/3 cup white wine or chicken broth [I used a splash of white wine vinegar and broth]
1/4 cup chicken broth
1 T capers
1/2 tsp dry sage
salt and pepper
3 T whole wheat flour
2 tsp Smart Balance
1 T olive oil
1 tsp cornstarch
2 tsp cold water
Whisk together white wine, chicken broth, and capers in a small bowl. Set aside.
Season chicken breasts with salt, pepper, and sage. [Note: This was REALLY salty with the broth and capers, so I would go very light or not at all on the salt when seasoning.] Coat with a thin layer of whole wheat flour.
Heat a non-stick skillet on medium-high. Add olive oil. Brown the chicken on both sides and then cook until done, about 7-8 minutes. Remove to a warm platter.
In a small bowl, stir cornstarch into cold water. Put broth mixture in hot skillet, let bubble for 45 seconds. Add cornstarch and cook another minute or until pretty thick. Pour sauce over chicken and serve.
Calorie info is for using chicken breasts (4 breasts, 6 oz. each) and butter instead of Smart Balance.
Per serving: 301 calories, 40 g protein, 5 g carbs, 11 g fat, 4g sat fat, 110 mg cholesterol, 593 mg sodium, 1 g fiber.