Healthy Chicken Piccata
The combination of lemon, garlic and chicken is age old and with good reason. Refreshing, tangy lemon, sweet, earthy garlic and the juiciest, most succulent meat you've ever had – what's not to love!?
This is a great midweek dish and it can easily be doubled or even tripled to feed a crowd. The chicken is browned first to give a good caramelised crust whilst keeping the centre nice and moist. The sauce is simple - red onion, garlic, capers and lemon all brought together with a bit of stock and reduced until thick and syrupy. The final flourish - a handful of fresh basil - really sets the dish alight and what's more, it's low it fat and calories and can be carb-free depending on what you serve with it.
Healthy Chicken Piccata
Serves 2
2 skinless chicken breasts
Cut the chicken breasts through the middle lengthways, to open them out like a book. Put them between 2 pieces of clingfilm and bash them with a rolling pin to 1cm thick then season liberally on both sides.
Heat 1 tsp oil in a frying pan over a high heat. Fry the flattened chicken breasts for 4 minutes on each side until golden and cooked through. Remove from the pan and leave to rest under foil.
Add the capers and garlic and fry for a minute, then add the lemon juice, zest and stock. Simmer for a few minutes until the sauce thickens slightly. Add the chicken back to the pan, with the lemon slices and basil, and let the chicken warm through. Serve the chicken and sauce with couscous or cauliflower rice.
This is a great midweek dish and it can easily be doubled or even tripled to feed a crowd. The chicken is browned first to give a good caramelised crust whilst keeping the centre nice and moist. The sauce is simple - red onion, garlic, capers and lemon all brought together with a bit of stock and reduced until thick and syrupy. The final flourish - a handful of fresh basil - really sets the dish alight and what's more, it's low it fat and calories and can be carb-free depending on what you serve with it.
Healthy Chicken Piccata
Serves 22 skinless chicken breasts
olive oil
2 heaped tbsp capers, rinsed
1 red onion, finely chopped
1 garlic clove, finely chopped
1 lemon, ½ zested and juiced, ½ sliced
300ml chicken stock
½ a bunch fresh basil, chopped
sea salt and freshly ground black pepper
Cut the chicken breasts through the middle lengthways, to open them out like a book. Put them between 2 pieces of clingfilm and bash them with a rolling pin to 1cm thick then season liberally on both sides.
Heat 1 tsp oil in a frying pan over a high heat. Fry the flattened chicken breasts for 4 minutes on each side until golden and cooked through. Remove from the pan and leave to rest under foil.
Add the capers and garlic and fry for a minute, then add the lemon juice, zest and stock. Simmer for a few minutes until the sauce thickens slightly. Add the chicken back to the pan, with the lemon slices and basil, and let the chicken warm through. Serve the chicken and sauce with couscous or cauliflower rice.
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