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PERSONAL CHEF

PERSONAL CHEF
FOOD FOR REAL PEOPLE

Monday, October 15, 2012

CHICKEN PICCATA W/ PASTA & MUSHROOMS

This recipe is a low sodium and low fat dish, a typical Chicken Piccata has tons of butter in the sauce, we'll use less butter for the sauce. And a lean pound of chicken breast, and about 1/2 a pound of whole wheat angel hair pasta, this dish should be okay for high blood pressure and diabetics, before consuming, check with your doctor or dietician before continuing.

THE GOODS

6 oz. of whole wheat angel hair pasta

1/3 cup garbanzo flour divided

2 cups of organic low sodium vegetable broth

1/2 teaspoon sea salt divided

1/4 teaspoon fresh black pepper

4 - 4 oz. chicken cutlets (from a boneless skinless pound of chicken breast pounded flat)

3 teaspoons olive oil

10 oz. of mushrooms sliced thin

4 cloves of garlic minced

1/2 cup of white wine

2 tablespoons of orange juice

1/4 cup chopped parsley

2 tablespoons capers (rinsed)

2 teaspoons organic unsalted butter

DIRECTIONS

1. Cook the pasta following directions on package, and drain and rinse

2. In a small dish, mix about 4-5 tsp. of flour with some broth until a paste is formed. Place the rest of the flour in a shallow dish. Sprinkle the salt and pepper over the cutlets, and dredge both sides in the flour. Heat up a nonstick pan over medium high heat with oil and cook the chicken cutlets until brown on both sides, remove set aside on a plate and cover to keep warm.

3. Heat the rest of the oil in the pan, add in the mushrooms and cook until softened, remove on to a plate, add garlic and wine to the same pan and cook until reduced by half, 1 to 2 minutes. Stir in the flour broth paste, orange juice and the rest of the sea salt, bring to simmer and cook stirring continually until thickened.

4. Stir in the parsley, capers, butter and mushrooms, toss in the cooked pasta, warm through and serve.