Lemon-Sage Chicken Cutlets

Health score
17%
Lemon-Sage Chicken Cutlets
30 min.
4
376kcal

Suggestions

Ingredients

  • 0.5 cup cooking wine dry white
  • large eggs 
  • servings flour all-purpose for dredging
  •  juice of lemon for serving
  • servings kosher salt and pepper freshly ground
  • 0.8 cup chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • sprigs sage 
  • 1.3 pounds chicken breasts boneless skinless
  • tablespoons butter unsalted

Equipment

  • frying pan
  • baking sheet
  • paper towels
  • sauce pan
  • plastic wrap

Directions

  1. Slice each chicken breast in half horizontally to make 2 thin cutlets.
  2. Sprinkle lightly with water, place between two sheets of plastic wrap and pound until 1/4 inch thick. Season with salt and pepper.
  3. Pour some flour into a shallow dish and season with salt. Lightly beat the eggs with the lemon juice in another shallow dish.
  4. Heat the olive oil in a large skillet over medium heat. Dredge the cutlets in the flour, shaking off any excess; dip in the lemon-egg mixture, coating both sides.
  5. Add the cutlets to the skillet and cook until golden on the bottom, about 2 minutes.
  6. Add the sage leaves to the skillet, then turn the cutlets and cook until golden on the other side, about 2 more minutes.
  7. Transfer the cutlets and sage to a paper towel-lined plate.
  8. Pour out any remaining oil from the skillet.
  9. Add the wine and chicken broth and cook over medium-high heat until reduced by half, about 5 minutes.
  10. Add the butter and swirl until melted.
  11. Transfer the chicken to a platter. Top with the fried sage and drizzle with the pan sauce.
  12. Serve with lemon wedges and grains on the side.
  13. Toss 2 cups cubed winter squash and 1 pint cherry tomatoes with olive oil and salt on a baking sheet; roast at 425 degrees F until tender, 25 minutes. Meanwhile, combine 1 cup farro or barley in a saucepan with 1/2 teaspoon salt, a pinch of red pepper flakes, a bay leaf and enough water to cover by 1 inch. Bring to a simmer over high heat, then reduce the heat to medium low and cook, uncovered, until al dente, 15 to 20 minutes.
  14. Drain the farro (remove the bay leaf) and toss with the squash, tomatoes, 1 tablespoon olive oil and 3 tablespoons each chopped parsley and grated pecorino. Season with salt and pepper.
  15. Photograph by Antonis Achilleos

Nutrition Facts

Calories376kcal
Protein40.1%
Fat50.96%
Carbs8.94%

Properties

Glycemic Index
22.5
Glycemic Load
4.26
Inflammation Score
-4
Nutrition Score
21.147826060005%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.37mg
Hesperetin
1.21mg
Naringenin
0.22mg
Apigenin
0.01mg
Luteolin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:376.48kcal
18.82%
Fat:19.77g
30.41%
Saturated Fat:4.94g
30.86%
Carbohydrates:7.8g
2.6%
Net Carbohydrates:7.55g
2.74%
Sugar:0.65g
0.72%
Cholesterol:191.24mg
63.75%
Sodium:409.33mg
17.8%
Alcohol:3.09g
100%
Alcohol %:1.44%
100%
Protein:35g
69.99%
Selenium:55.65µg
79.5%
Vitamin B3:15.89mg
79.46%
Copper:1.32mg
66.14%
Vitamin B6:1.13mg
56.52%
Phosphorus:375.54mg
37.55%
Vitamin B5:2.46mg
24.63%
Vitamin B2:0.31mg
18.45%
Potassium:636.79mg
18.19%
Vitamin E:2.14mg
14.27%
Magnesium:46.16mg
11.54%
Vitamin B1:0.16mg
10.95%
Vitamin B12:0.56µg
9.27%
Iron:1.6mg
8.87%
Zinc:1.29mg
8.62%
Folate:33.05µg
8.26%
Manganese:0.16mg
7.82%
Vitamin K:7.07µg
6.73%
Vitamin C:4.6mg
5.58%
Vitamin A:265.44IU
5.31%
Vitamin D:0.69µg
4.63%
Calcium:30.86mg
3.09%
Fiber:0.25g
1.02%