Saturday, June 6, 2009

(40) Chicken Scaloppine over Broccoli Rabe

This one doesn't quite go into "stinkers", but it's not one that I'll repeat in it's entirety. Let's talk about broccoli rabe for a second. Click this link to read a little about it if you're not familiar. Consider this your food trivia for today!! It's kind of bitter. Akin to collard greens, in my mind. I LOVE collards greens when made properly. These were like badly prepared collards. BLECH. We threw it out. I realize it's maybe just a matter of taste. If you like broccoli rabe, you might love this recipe! And if you try it - please let me know!

Now the chicken was great! No-brainer to dip it in italian breadcrumbs and saute it. Everyone, including the baby, loved that!! Now for the recipe....

Chicken Scaloppine over Broccoli Rabe

Source: Cooking Light, August 2004
Yield: 4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture)

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)

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

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