Saturday, July 2, 2016

[Healthy_Recipes_For_Diabetic_Friends] Gluten Free Chicken Piccata - 3.9g Carbs, 2g Fiber, 0.9g Sugar


Gluten Free Chicken Piccata - 3.9g Carbs, 2g Fiber, 0.9g Sugar

From: Lewis, Valerie. Heart Healthy Diet: Paleolithic and Grain Free Recipes to Promote Better Health (p. 10). Speedy Publishing LLC. Kindle Edition.
Servings: 4

4 chicken breast halves
1 cup low sodium chicken broth OR vegetable broth
1/2 cup almond flour
1/2 cup olive oil
1/4 cup capers
1/4 cup Italian parsley, chopped
1/4 cup lemon juice (about 2 lemons worth of juice)
1/2 tsp salt
1/2 tsp Italian seasoning
Black pepper, to taste

Butterfly the chicken breast halves; cut them into two pieces after butterflying if they're especially large. Place the chicken between two pieces of parchment paper or wax paper and using a cast iron skillet or mallet, pound the chicken breasts until they're about ¼" thick.

After flattening the chicken breasts, mix the almond flour, Italian seasoning and salt in a bowl; pour the flour mixture on a plate. Dip the chicken breast pieces in water and dredge in the almond flour mixture to coat.

Heat half of the olive oil in a large skillet over medium-high heat. Brown the chicken pieces well on both sides (this will take about 3 minutes per side); you will probably need to do this in two batches. Place the browned chicken breasts on a plate in a warm oven to stay warm while you make the sauce. Deglaze the skillet with the chicken or vegetable stock and add the capers and lemon juice, then bring to a simmer over medium-high heat until reduced by half. Whisk in the remaining olive oil to incorporate. Place the chicken on individual serving plates, season to taste with black pepper and top with the sauce and chopped parsley before serving.

Nutrition From:
Servings: 4
Serving Size: 298 g
Nutrition per Serving: 621 Calories, 397 Calories from Fat, 44.1g Total Fat, 7.7g Saturated Fat, 0g Trans Fat, 152mg Cholesterol, 715mg Sodium, 544mg Potassium, 3.9g Total Carbs, 2g Dietary Fiber, 0.9g Sugars, 52.6g Protein
Vitamin A 8% - Vitamin C 21% - Calcium 7% - Iron 17%
Nutrition Grade: B

Good points:
    Very low in sugar
    High in niacin


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