Food & Cooking around the world: New Year’s Resolutions with Chicken.ca

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Like of many of you, we here at Chicken have made a New Year’s resolution to improve our health. After an indulgent holiday season of sweets and high-fat foods, January is a great time to start consciously including more healthy choices. Canada's Food Guide recommends eating a diet rich in vegetables, whole grains and lean proteins, and chicken is a fantastic addition to any diet as it is both low in fat and high in protein. To get you started this month we are featuring popular, yet typically higher-fat recipes, revamped for you by Registered Dietitian, Nancy Guppy. We also have a lot planned for you in 2013 including the addition of 55 brand new chicken recipes and 10 more of our easy how-to videos. Here’s to a happy and a healthy 2013!

Chicken Picatta served over Fresh Baby Spinach

PREPARATION TIME: 30 MIN

COOK TIME: 15 MIN

SERVES 4

This dish is traditionally made with veal, white flour and lots of butter and oil. Our low-fat version uses chicken, whole-wheat flour and minimal butter to make a delicious yet healthier alternative to the original.

Ingredients

1 1/2 lb boneless, skinless chicken breasts
1/3 cup whole wheat flour
3 Tbsp Parmesan cheese, finely grated
1/4 tsp white pepper, ground
1 Tbsp + 1 tsp olive oil
1 Tbsp + 1 tsp unsalted butter
1/3 cup dry white wine

6 Tbsp lemon juice, fresh
4 Whole wheat Kaiser rolls
1/4 cup low-sodium chicken broth
2 Tbsp capers, drained
8 cups baby spinach, fresh
4 sprigs parsley, fresh, chopped, for garnish
3 Tbsp Parmesan cheese, fresh, shaved, for garnish

Preparation

Place chicken breasts between plastic wrap or in a plastic bag and flatten each breast, one at a time, to 1/2 inch (1.25 cm) thickness. Use a meat mallet or rolling pin to pound thin. Set aside.
Sprinkle flour, parmesan cheese and white pepper over a plate. Use a fork to mix well.
Dredge breasts in flour, one a time, and shake off any excess.
Heat 1 tablespoon (15 mL) olive oil and 1 tablespoon (15 mL) butter in a large non-stick skillet over medium-high heat swirling to coat the bottom of the pan. When butter just begins to brown, add chicken breast scaloppini. Depending on the size of your pan you may have to cook in two batches.
Cook on one side until lightly brown - approximately 3 minutes. Turn breasts over and cook another 3 minutes or until browned and cooked through and chicken reaches internal temperature of 165°F (74°C). Place breasts on a plate. Cover and keep warm.
Add white wine and fresh lemon juice to skillet. Reduce, scraping up browned bits, until you have reduced by half. Stir in fresh lemon peel (zest), chicken broth and drained capers. Add chicken back to the pan for a minute or two to warm and soak up the flavours.
To serve, spread dinner plate with a bed of fresh spinach. Top with sautéed chicken and drizzle sauce over. Garnish each plate with chopped fresh parsley and shaved parmesan cheese.

This Month's Recipes

Butter Chicken Makeover (Indian Chicken in Tomato Cream Sauce)
Traditional butter chicken, while delicious, is chock full of fat thanks, in part, to the heavy cream. Our reinvented version uses yogurt and milk to produce a rich and creamy dish that saves on calories and fat.

Chicken with Marsala Cream Sauce and Penne
Once again, we reinvent a chicken classic with a lower-fat version of a traditionally high-fat meal. Serve with whole-wheat penne for added fibre.

This Month From Chicken.ca

Monda's 10 Ways
Exciting news! Monda Rosenberg, former Food Editor at Chatelaine magazine, has teamed up with Chicken Farmers of Canada once again to bring you new, fresh content. This time, instead of just recipes, Monda will be offering excellent blog content that we call “Monda’s 10 Ways.” She’ll be bringing you new tips on health, cooking and so much more! Check out her first contribution – 10 Ways to Boost Fibre When Cooking Chicken.