This is a rich dish that should satisfy even the worst good-food cravings. Try it using pork cutlets or turkey cutlets. (The ingredients here are for two servings: please increase accordingly to serve more people).
Salt and Pepper to taste
1/4 cup all-purpose flour
2 chicken breast halves, cut and pounded to cutlets (see above)
2 Tablespoons canola oil (do not substitute cooking spray)
1/4 cup dry white wine
1 teaspoon minced garlic
1/2 cup low-sodium chicken broth
2 Tablespoons fresh lemon juice
1 Tablespoon capers, drained
2 Tablespoons butter
1 lemon, sliced
Fresh chopped parsley for garnish
Season the cutlets with salt and pepper, then dust with flour. Heat a large sauté pan over medium-high heat and add vegetable oil, swirling to coat pan.
Sauté cutlets for 2-3 minutes on one side. Flip the cutlets over and sauté the other side for 1-2 minutes, covering the pan. Transfer cutlets to a warm plate; pour off and discard fat from pan.
Deglaze the pan with wine and add the minced garlic. Cook until garlic is slightly brown and liquid is nearly gone, about 2 minutes. Add the broth, lemon juice and capers. Return the cutlets to the pan and cook on each side 1 minute. Transfer back to the warm plate. Finish the sauce by adding the lemon slices and butter to the pan, shaking to help the butter melt. Once the butter melts pour the sauce over the cutlets. Garnish with the fresh chopped parsley and serve immediately.
One 4-ounce serving of chicken with 2-tablespoons of sauce contains 353 calories, fat 20.6 grams (10 grams saturated), 36 grams protein and 6 grams carbohydrate.