[JessieW]

4 servings

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.

[cottagebythesea]

This sounds pretty good, Jessie, but I'd substitute arrowroot for the cornstarch since it's not allowed on the SBD.

[Barb0522]

cottage - I'm pretty sure cornstarch is allowed on phase 2 although I do try not to use very much of it. I found this when I searched:

<<Member Question: Is using cornstarch as a thickener all right?

Dr. Agatston: Cornstarch is okay in very small amounts for all phases. >>

[cottagebythesea]

Thanks for the info, Barb! I didn't know that.

[SandStripedcj]

I had this for dinner tonight and it was fantastic!! Only difference I did is that I used egg whites to crispen the flour coating up a bit