Traditionally, Italian Piccata is made with veal or chicken. This recipe calls for chicken cutlets or chicken tenders. It can also be used with mild fish filets, scallops or shrimp. I like the addition of mushrooms, which contain selenium, an antioxidant trace mineral that helps strengthen the immune system.

Ingredients

Choose organic ingredients when available

  • 4 chicken cutlets (4 to 5 ounces each) or 1 pound of chicken tenders
  • Sea salt (or rock salt) to taste (optional)
  • Freshly ground black pepper to taste
  • 1 1/2-cups low-sodium chicken broth
  • 3/4 cup whole-wheat flour, divided
  • 3 tablespoons fresh cold-pressed extra-virgin olive oil
  • 1 clove garlic, minced
  • 1 10-ounce package of mushrooms, sliced
  • Juice from 1 large lemon or 3 to 4 tablespoons fresh lemon juice
  • 2 tablespoons capers, drained and rinsed (optional)
  • 1/4 cup chopped Italian parsley, fresh

Directions

  1. Season both sides of the chicken with optional salt and pepper.
  2. In a bowl, whisk together chicken broth with 5 tablespoons of flour until smooth, and set aside.
  3. Place remaining flour in a dish.
  4. In a large skillet heat 3 tablespoons of olive oil over medium heat.
  5. Coat the chicken with the flour. Arrange the chicken in the pan, and cook until browned on both sides, 2 to 3 minutes per side.
  6. Transfer the chicken to a plate, and set aside. Add the mushrooms and garlic to the pan and sauté for about 5 minutes. Then add the chicken broth mixture and the lemon juice. Bring to a boil. Add the chicken back to the pan along with the optional capers. Bring back to a boil. Reduce the heat to low, and simmer for 2 to 3 minutes.
  7. Garnish with fresh chopped parsley and slices of lemon. Serve over whole wheat pasta or egg noodles with steamed spinach.

Nutrition Facts is without added salt and capers