Chicken Cutlets with Caper Sauce

Gluten Free
Popular
Health score
8%
Chicken Cutlets with Caper Sauce
25 min.
4
172kcal

Suggestions


If you're looking for a delicious and satisfying meal that is both gluten-free and quick to prepare, look no further than these Chicken Cutlets with Caper Sauce. In just 25 minutes, you can whip up a dish that is not only popular among food lovers but also packed with flavor and nutrition. Each serving contains a mere 172 calories, making it a perfect choice for lunch, dinner, or any time you crave a hearty main course.

The star of this recipe is the tender chicken cutlets, which are pounded thin for a quick sear that locks in moisture and flavor. The addition of a zesty caper sauce elevates the dish, providing a delightful contrast to the savory chicken. With the aromatic notes of shallots and garlic, combined with a splash of white wine or chicken stock, this sauce is sure to impress your family and friends.

To complement the chicken, we serve it atop a bed of fresh arugula and shaved fennel, adding a refreshing crunch to each bite. The finishing touch of paper-thin shavings of Parmesan cheese brings a rich, nutty flavor that ties the entire dish together. Whether you're hosting a dinner party or simply enjoying a cozy meal at home, these Chicken Cutlets with Caper Sauce are sure to become a favorite in your culinary repertoire.

Ingredients

  • tablespoons olive oil extra virgin divided
  •  chicken breast halves very thin cut in half, so that you have 4 thin cutlets
  • servings salt 
  • large shallots minced
  •  garlic cloves minced
  • 0.5 cup chicken stock see 
  • 0.3 teaspoon pepper flakes red
  • tablespoon capers drained
  • cups arugula 
  • 0.5  fennel bulb shaved thin
  • 16  shavings of parmesan cheese paper thin

Equipment

  • frying pan
  • wooden spoon
  • aluminum foil

Directions

  1. Heat 1 tablespoon olive oil in a stick-free sauté pan over medium-high heat until almost smoking, about 1-2 minutes.
  2. Sprinkle salt over the pounded chicken breasts and sear them for 2-3 minutes per side in the hot pan, working in batches so that you do not crowd the pan.
  3. Remove the chicken breasts and cover with foil to keep them warm.
  4. Add the other tablespoon of olive oil to the pan.
  5. Add the shallots and cook 1 minute, stirring often. Do not let them burn, and if they begin to brown rapidly, turn the heat down.
  6. Add the garlic and cook another 45 seconds to 1 minute, stirring often.
  7. Deglaze pan with wine, add capers, red pepper flakes:
  8. Add the white wine and scrape any browned bits off the bottom of the pan with a wooden spoon.
  9. Add the capers and red pepper flakes and boil until the wine is almost gone, about 2-4 minutes.
  10. Serve with arugula, shaved fennel, shaved Parmesan: To serve, mix the arugula and shaved fennel and put some on each plate. Arrange some shaved parmesan over them.
  11. Lay a piece of chicken on each salad, then top with a little of the sauce.
  12. Serve hot.

Nutrition Facts

Calories172kcal
Protein35.09%
Fat52.39%
Carbs12.52%

Properties

Glycemic Index
41
Glycemic Load
1.05
Inflammation Score
-5
Nutrition Score
10.786086818446%

Flavonoids

Eriodictyol
0.32mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.43mg
Kaempferol
6.12mg
Myricetin
0.02mg
Quercetin
4.34mg

Nutrients percent of daily need

Calories:171.88kcal
8.59%
Fat:10.03g
15.43%
Saturated Fat:2.08g
13.03%
Carbohydrates:5.39g
1.8%
Net Carbohydrates:3.99g
1.45%
Sugar:2.38g
2.65%
Cholesterol:39.78mg
13.26%
Sodium:442.8mg
19.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.12g
30.23%
Vitamin B3:6.65mg
33.23%
Vitamin K:34.42µg
32.78%
Selenium:20.21µg
28.88%
Vitamin B6:0.51mg
25.47%
Phosphorus:180.96mg
18.1%
Potassium:432.46mg
12.36%
Vitamin B5:0.96mg
9.64%
Vitamin E:1.41mg
9.43%
Calcium:87.85mg
8.78%
Vitamin C:6.8mg
8.25%
Magnesium:29.86mg
7.47%
Vitamin A:365.79IU
7.32%
Manganese:0.14mg
7.24%
Vitamin B2:0.12mg
7.06%
Folate:24.3µg
6.08%
Fiber:1.41g
5.62%
Iron:0.86mg
4.78%
Zinc:0.64mg
4.27%
Vitamin B1:0.06mg
4.2%
Copper:0.08mg
3.93%
Vitamin B12:0.16µg
2.68%