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Weekend Recipe!

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Fall cooking

After looking through many recipes, we wanted to share something with you that would be quick, yet full of rich flavors and of course healthy!  Here is what we found…

 

 

Chicken Piccata with Pasta and Mushrooms

Recipe provided by EatingWell.com

  • Serving Size: 4
  • Active/Total Time: 40 minutes

Ingredients

  • 6 ounces whole-wheat angel hair pasta
  • 1/3 cup all-purpose flour, divided
  • 2 cups reduced-sodium chicken broth
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 4 chicken cutlets, (3/4-1 pound total), trimmed
  • 3 teaspoons extra-virgin olive oil, divided
  • 1 10-ounce package mushrooms, sliced
  • 3 large cloves garlic, minced
  • 1/2 cup white wine
  • 2 tablespoons lemon juice
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons capers, rinsed
  • 2 teaspoons butter

Directions

  1. Bring a large pot of water to a boil. Add pasta and cook until just tender.  Drain and rinse.
  2. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a small dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Place the chicken on a plate; cover and keep warm.
  3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
  4. Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Why It is Healthy

Per Serving:

  • 397 calories
  • 9 g fat ( 3 g sat , 3 g mono )
  • 54 mg cholesterol
  • 45 g carbohydrates
  • 0 g added sugars
  • 28 g protein
  • 5 g fiber
  • 544 mg sodium
  • 609 mg potassium

Nutritional Bonus

  • Selenium (37% daily value)
  • Vitamin C (18% dv)
  • Potassium (17% dv)
  • Iron (16% dv)

Substitutes

  • 2 1/2 starch
  • 1/2 vegetable
  • 3 1/2 lean meat

Learn how to shop smart for your fruits and veggies this Fall season at local Farmers Markets!

We would love your feedback if you happen to try out this recipe!

Sources:

http://www.eatingwell.com/recipes/chicken_piccata_with_pasta_mushrooms.html

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About the Author:

Hey guys! My name is Jennifer and I am the face behind all of fmwicblog.com articles. I have an undergraduate degree in Broadcast/Journalism with a minor in Marketing. I am currently working on my Master's in Health Communication. I work for a company called Family Medical Walk-In Clinic. They are an Urgent Care facility based out of Springfield, MO. We decided to start this blog page to give our community a little something extra. I have found a passion for writing health related articles; I write articles based on what I think my readers want to know and learn more about. I don't want to overwhelm anyone with a bunch of medical terms, so I keep most of my articles simple and to the point. I want to thank those of you who are loyal to reading my weekly articles and also to my new readers. I hope you find this website informative but at the same time enjoyable!

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