4. Low Calorie Meals!
Ingredients
* 6 ounces whole-wheat angel hair pasta
* 1/3 cup all-purpose flour, divided
* 2 cups reduced-sodium chicken broth
* 1/2 teaspoon salt, divided
* 1/4 teaspoon freshly ground pepper
* 4 chicken cutlets (3/4-1 pound total), trimmed
* 3 teaspoons extra-virgin olive oil, divided
* 1 10-ounce package mushrooms, sliced
* 3 large cloves garlic, minced
* 1/2 cup white wine
* 2 tablespoons lemon juice
* 1/4 cup chopped fresh parsley
* 2 tablespoons capers, rinsed
* 2 teaspoons butter
Directions
Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; keep warm.
Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.
Nutrition Facts
Calories 401
Carbohydrate 3
Carbohydrates 46 g
Protein 30 g
Fat 8 g
Saturated 2 g
Cholesterol 57 g
Monounsaturated Fat 3 g
Dietary Fiber 4 g
Sodium 477 mg
Potassium 750 mg
Exchanges
2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat
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