Lemon Chicken Piccata

Another diabetic-friendly, one-skilled meal that serves four people, this dish would leave some wiggle room for pasta or a healthy cut of multigrain rough bread on the side.

• 1 ¼ pound boneless, skinless chicken breasts, trimmed (that's 4-4oz chicken breasts give or take)
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 2 tablespoons extra-virgin olive oil
• 1 medium shallot, minced
• 3 cloves garlic, minced
• 2 teaspoons all-purpose flour
• ½ cup low-sodium chicken broth
• ½ cup dry white wine
• 2 tablespoons lemon juice
• 1 tablespoon butter
• 1 tablespoon capers, rinsed
• 2 tablespoons chopped fresh parsley

1. Remove tenders from the chicken, save them for something else.
2.  Place the chicken breasts between 2 pieces of plastic wrap and gently pound with a meat mallet, rolling pin or small skillet to an even thickness of about ½ inch. 
3. Pat the chicken dry and sprinkle with salt and pepper.
4. Heat oil in a large skillet over medium-high heat. 
5. Add the chicken and cook, flipping once, until well browned on both sides, 6 to 8 minutes.
6.  Continue to cook, flipping often, until an instant-read thermometer inserted in the thickest part registers 165°F, about 3 minutes more. 
7. Transfer to a clean cutting board and tent with foil to keep warm.
8. Reduce heat to medium and add shallot to the pan. 
9. Cook, stirring often, until softened, 1 to 2 minutes. 
10. Add garlic and cook, stirring, until fragrant, about 1 minute. 
11. Sprinkle with flour and cook, stirring, for 1 minute. 
12. Stir in broth and wine, scraping up any browned bits. 
13. Simmer until reduced by half, 3 to 5 minutes. 
14. Remove from heat and stir in lemon juice, butter, capers, and parsley. 
15. Serve the chicken with the sauce.

One Serving: 

3 oz. chicken & 3 Tbsp. sauce at 264 calories

serves 4