Chicken Scaloppine over Broccoli Rabe

Serve with baby carrots and roasted new potatoes. If you can't find cutlets, place chicken breast halves between two sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet.

Yield: 4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture)

Ingredients

• 1  tablespoon  olive oil
• 1/3  cup  Italian-seasoned breadcrumbs
• 1/4  teaspoon  black pepper
• 4  (6-ounce) skinless, boneless chicken breast cutlets
• 1/2  cup  dry white wine
• 1/2  cup  fat-free, less-sodium chicken broth
• 3  tablespoons  fresh lemon juice
• 1  teaspoon  butter
• 1  pound  broccoli rabe (rapini), cut into 3-inch pieces
• 2  tablespoons  chopped fresh parsley
• 2  tablespoons  capers, rinsed and drained
• 4  lemon slices (optional)

Preparation

Heat oil in a large nonstick skillet over medium-high heat.

Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.

Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.

Nutritional Information

Calories:

318 (21% from fat)

Fat:

7.4g (sat 1.7g,mono 3.3g,poly 1g)

Protein:

44.3g

Carbohydrate:

14g

Fiber:

3.9g

Cholesterol:

101mg

Iron:

2.9mg

Sodium:

577mg

Calcium:

102mg