Chicken Scallopini

Pounding the chicken breast halves to thin "scallops" cuts the cooking time in half but leaves the chicken moist and tender. If you don't have orzo, substitute rice in the side dish.

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

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 2  teaspoons  fresh lemon juice
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 1/3  cup  Italian-seasoned breadcrumbs
• Cooking spray
• 1/2  cup  fat-free, less-sodium chicken broth
• 1/4  cup  dry white wine
• 4  teaspoons  capers
• 1  tablespoon  butter

Preparation

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. Brush chicken with juice, and sprinkle with salt and pepper. Dredge chicken in breadcrumbs.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken to pan; cook 3 minutes on each side or until chicken is done. Remove from pan; keep warm.

Add broth and wine to pan, and cook 30 seconds, stirring constantly. Remove from heat. Stir in capers and butter.

Nutritional Information

Calories:

206 (20% from fat)

Fat:

4.6g (sat 2.2g,mono 1.3g,poly 0.5g)

Protein:

29.2g

Carbohydrate:

7.7g

Fiber:

0.6g

Cholesterol:

76mg

Iron:

1.6mg

Sodium:

657mg

Calcium:

27mg