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Guest Post From Rachel, The CHG Gourmet: Chicken Piccata

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MONDA Y, J A NUA R Y 7, 20 0 8

Guest Post From Rachel, The CHG Gourmet: Chicken Piccata

I lov e problem -solv er recipes that take a lighter (but authentically flav orful) twist on traditional flav or com binations. It's a bonus if they allow y ou to m axim ize the potential of y our pantry and/or freezer. It's a super-duper, triple-ding-dog-day , I-got-the-brass-ring-and-the-golden-ticket-so-chew-onthat-sucka bonus when they let y ou do all that and, in the process, y ou get to pound the day lights out of som ething. In m y book, Food Network host Robin Miller often has the right idea. Her rollov er m eal-planning concept is incredibly CHG-friendly ; basically , she constructs weekly m eal plans that depend heav ily on incorporating repurposed leftov ers into different flav or profiles. Since Monday 's roast chicken is Thursday 's chicken fajitas, y our fam ily won't be sick of the chick by week's end. I m ined this recipe as a fast-and-easy one-off. As I recall, m y ornery im petus was that a) it was 7 pm , b) Jeff and I were both crazy hungry , and c) I refused to m ake a m eal using any thing that would require a superm arket trip. Som etim es, ev en we--the worst of the procrastinators--can eat well when we're under the gun.

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Chicken Piccat a wit h Lemon, Capers and Art ichoke Heart s Make 4 serv ings. (adapted from Robin Miller's recipe, and with thanks to the Food Network) 4 (4 -ounce) boneless, skinless chicken breast halv es Salt and ground black pepper 1 /4 cup all-purpose flour 1 /2 teaspoon finely grated lem on zest 1 /2 teaspoon paprika 1 /2 teaspoon garlic powder 1 tablespoon oliv e oil 1 /4 cup fresh lem on juice 1 /2 cup dry white wine 1 /2 cup reduced-sodium chicken broth 1 (1 4 -ounce) can artichoke hearts, quartered 1 /4 cup drained capers 1 ) Zip chicken into a plastic bag, m aking sure to squeeze the air out. Pound with a heav y object until each breast is about 1 /4 -inch thick. Rem ov e and season with salt and pepper. 2 ) In a m edium -sized dish or shallow bowl m ix flour, lem on zest, paprika, and garlic powder. Coat chicken with m ixture, and place on a separate plate, gently shaking off any extra flour. 3 ) In a large skillet, heat oil in ov er m edium -high heat. Cook chicken about 2 m inutes on either side, until coating is golden brown and poultry is alm ost done. Pour in lem on juice, wine, and broth and sim m er about 5 m inutes. When finished, chicken should be totally cooked and sauce will be thick. Add artichoke hearts and capers and heat through, about a m inute. [Note: Once you get to the simmering phase, the cooking times are a little

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1/2/14

Guest Post From Rachel, The CHG Gourmet: Chicken Piccata

variable. I n my kitchen, the sauce-thickening takes closer to 8 minutes, and since my previously frozen artichokes were still chilly from their thaw, they took closer to 6 minutes to warm through.] [Other Note: Robin recommends a brown rice and lima bean combo as the starch for under this dish. I nstead, I 've often used left-over pesto-roasted potatoes, or 2 oz. of whole wheat orzo and 1/3 cup of frozen peas. I f choosing the latter, the orzo/peas spent half their prep time in water, and half in chicken broth to enhance flavor. I t's not that Robin's idea isn't awesome; I just opted for my alternatives simply because--you guessed it--they were in my pantry.] Approximat e Calories, Fat , Weight Wat chers Point s Value and Price per Serving about 2 7 3 calories, about 5.9 g fat, Points Value: 4 , $2 .1 3 Calculat ions 4 (4 -ounce) boneless, skinless chicken breast halv es: 4 80 calories, 6 g fat, $3 .6 9 Salt and ground black pepper: negligible calories and fat, $0.02 1 /4 cup all-purpose flour: 1 2 0 calories, .5g fat, $0.05 1 /2 teaspoon finely grated lem on zest/1 /4 cup fresh lem on juice: 2 0 calories, 0g fat, $0.6 6 1 /2 teaspoon paprika: negligible calories and fat, $0.02 1 /2 teaspoon garlic powder: negligible calories and fat, $0.02 1 tablespoon oliv e oil: 1 1 9 calories, 1 3 .5g fat, $0.08 1 /2 cup dry white wine: 9 6 calories, 0 g fat, $0.54 1 cup reduced-sodium chicken broth (using Better Than Bouillon, and using 1 /2 cup for orzo/pea prep): 1 0 calories, 0g fat, $0.1 6 1 (1 4 -ounce) can artichoke hearts, quartered: 2 4 0 calories, 3 g fat, $1 .50 1 /4 cup drained capers: 8 calories, .4 g fat, $1 .7 9 TOTAL: 1 09 3 calories, 2 3 .4 g fat, $8.53 PER SERVING (TOTAL/3): about 2 7 3 .2 5 calories, about 5.9 g fat, $2 .1 3
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Ma gn ol i a Sou t h sa i d... Ex cellen t post ! T h er e is on e t h in g t h ou g h w h ich bot h er s m e. T h a t is t h e pou n din g of t h e ch ick en . A lt on Br ow n h a s su g g est ed som e a lt er n a t iv es on h ow t o do it ju st a s ea sily w it h ou t pou n din g , bu t ev en t h en , w h y pou n d? W h en I m a k e picca t a , I n ev er fla t t en it . In fa ct , in a n y r ecipe t h a t ca lls for pou n din g (ex cept for w h en y ou h a v e t o r oll it w it h ot h er in g r edien t s) I sk ip t h e st ep en t ir ely . W h y a dd t h e t im e? I'v e r ea d t h e r ea son s w h y y ou sh ou ld do it , bu t n on e of t h em h a v e con v in ced m e t h a t it 's r ea lly n ecessa r y . Does it speed cook in g t im e? Not r ea lly . Y ou m a y n eed t o sim m er a bit lon g er (a n d a dd a lid) if y ou don 't pou n d it , bu t t h en t h a t w ou ld be t h e sa m e a m ou n t of t im e if y ou h a d pou n ded it . It equ a ls ou t t o be t h e sa m e a m ou n t of t im e bu t w it h less effor t . T o st r et ch it ev en fu r t h er , I do som et h in g m ost w ou ld pr oba bly t h in k of a s bla sph em y w h en it com es t o picca t a . I slice t h e ch ick en in t o ch u n k s. My m ea t lov in g fa m ily t h en believ es t h a t t h ey a r e g et t in g m or e ch ick en t h a n t h ey a ct u a lly a r e! T o k eep t h in g s CHG, y ou h a v e t o som et im es ch ea t . ;) Ja n u a r y 3 0 , 2 0 1 1 a t 9 :4 9 A M Post a Com m en t

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