Miso Chicken Piccata

Miso contributes rich, yeasty flavor to the lemony sauce but is not a significant source of soy protein (only 1.4 grams per serving in this dish). For more soy, try tofu steaks and vegetable broth in place of the chicken and chicken broth. Serve with orzo or rice to soak up the sauce.

Yield: 4 servings (serving size: 1 chicken breast half and 1/4 cup sauce)

Ingredients

• 3/4  cup  fat-free, less-sodium chicken broth, divided
• 3  tablespoons  yellow miso (soybean paste)
• 4  (6-ounce) skinless, boneless chicken breast halves
• 2  tablespoons  all-purpose flour
• 1  tablespoon  olive oil
• 1/2  cup  dry white wine
• 1  garlic clove, minced
• 1/4  cup  fresh lemon juice
• 2  tablespoons  capers, rinsed and drained
• 1/8  teaspoon  freshly ground black pepper

Preparation

Combine 1/4 cup broth and miso, stirring well with a whisk until miso dissolves. Stir in 1/2 cup broth. Set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Place flour in a shallow dish; dredge chicken in flour.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan. Add wine to pan, scraping pan to loosen browned bits. Reduce heat to medium; stir in miso mixture and garlic. Return chicken to pan; cook 3 minutes or until done. Remove from heat; stir in juice, capers, and pepper. Serve immediately.

Nutritional Information

Calories:

263 (21% from fat)

Fat:

6.2g (sat 1g,mono 3.2g,poly 1.3g)

Protein:

41.9g

Carbohydrate:

7.7g

Fiber:

0.6g

Cholesterol:

99mg

Iron:

1.7mg

Sodium:

880mg

Calcium:

26mg