Bring a taste of Italy to your table with this quick and easy dinner. Thin chicken cutlets with a light, crisp coating is a winner.
The thin cutlets take less than 5 minutes to cook. They’re finished off with some capers and lemon juice. I serve them with spaghetti and tomato sauce, Spaghetti Pomodoro.
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HELPFUL HINTS:
Any type of pasta sauce can be used. Look for one that has reduced sodium.
Any style of long pasta such as linguine, fettucine or spaghettini can be used.
COUNTDOWN:
Place water for pasta on to boil.
Prepare all ingredients.
Start pasta cooking.
Make chicken dish.
Complete pasta dish.
SHOPPING LIST:
To buy: 3/4 pound chicken cutlets, 1 container plain panko breadcrumbs, 1 small piece Parmesan cheese, 1 bottle ground oregano, 1 small bottle capers, 1 lemon, 1 bunch fresh basil, 1 package spaghetti and 1 bottle reduced-sodium pasta sauce.
Staples: olive oil, egg, salt and black peppercorns.
Chicken Milanese
Yield 2 servings
Recipe by Linda Gassenheimer
3/4 pound chicken cutlets
1/4 cup plain panko breadcrumbs
2 tablespoons freshly grated Parmesan cheese
2 teaspoons ground oregano
Salt and freshly ground black pepper
1 egg, slightly beaten
2 teaspoons olive oil
1 lemon cut into wedges
1 tablespoon capers
Place chicken cutlets on a cutting board and cover with plastic wrap.
Pound the cutlets flat to 1/4 inch thick with a meat bat or heavy skillet.
On a plate, mix panko crumbs, Parmesan cheese, oregano and add salt and pepper to taste.
In a small bowl, slightly beat egg with fork. Dip the chicken cutlets into the egg and then into the panko crumb mixture, making sure both sides are covered.
Heat oil in a large nonstick skillet over medium-high heat and add the cutlets. Cook 2 minutes, turn over and cook second side 2 minutes. A meat thermometer should read 155 degrees.
Divide the cutlets between 2 dinner plates and squeeze juice from the lemon wedges on top. Sprinkle the capers over the chicken.
Per serving: 359 calories (34 percent from fat), 13.5 g fat (3.4 g saturated, 4.8 g monounsaturated), 223 mg cholesterol, 44.9 g protein, 11.8 g carbohydrates, 1.2 g fiber, 404 mg sodium.
Spaghetti Pomodoro
Yield 2 servings
Recipe by Linda Gassenheimer
4 ounces spaghetti
1 cup reduced-sodium pasta sauce
1/4 cup fresh basil leaves, torn into small pieces
Salt and freshly ground black pepper
Bring a large saucepan 3/4 full of water to a boil. Add the spaghetti and cook for 9-10 minutes or according to package instructions.
Remove 1/4 cup pasta water to a bowl.
Drain the spaghetti and add to the bowl with the pasta sauce.
Add the basil and salt and pepper to taste. Toss well.
Divide into 2 portions and serve with the Chicken Milanese.
Per serving: 277 calories (9 percent from fat), 2.8 g fat (0.4 g saturated, 0.6 g monounsaturated), 3 mg cholesterol, 9.3 g protein, 53 g carbohydrates, 4.2 g fiber, 42 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected].
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