A quick recipe for chicken piccata with sun-dried tomatoes

The beauty of this dish is that between the lemon and capers, you'll never miss the salt in this delicious piccata recipe. We upped the flavour by dusting the chicken with sage and adding julienned sun-dried tomatoes to the sauce.

• Preparation time: 15 minutes.
• Cooking time: 10 minutes.
• Serves 4.

Ingredients:

• 4 boneless skinless chicken breast halves (about 750 g/1 1/2 lb)
• 50 g (1/4 c) all-purpose flour
• 3 ml (3/4 tsp) dried sage
• 1 ml (1/2 tsp) ground black pepper, divided
• 20 ml (4 tsp) olive oil, divided
• 2 cloves garlic, minced
• 50 ml (1/4 c) sliced oil-packed sun-dried tomatoes, drained
• 2 small lemons
• 15 ml (1 tbsp) drained capers
• 50 ml (1/4 c) dry white wine or vermouth
• 15 ml (1 tbsp) cornstarch
• 150 ml (2/3 c) low-sodium chicken broth
• 10 ml (2 tsp) butter
• 15 ml (1 tbsp) chopped fresh parsley

Instructions:

1. Put the chicken breasts one at a time with the smooth side down between sheets of wax paper or plastic wrap. Working from the centre to the edges, pound lightly with the flat side of a meat mallet or small skillet to an even 0.5-centimetre (1.2-inch) thickness. Remove the paper or plastic.
2. In a shallow dish, combine the flour, sage and one millilitre g (1/4 teaspoon) of the pepper. Dredge the chicken in the flour mixture to coat both sides, shaking off any excess.
3. Heat 10 millilitres (two teaspoons) of the oil in a large nonstick skillet over medium-high heat. When hot, add the chicken (in batches, if necessary) and cook until nicely browned and no longer pink in the centre, about 2 minutes per side. Remove to a platter or plates and cover to keep warm.
4. Heat the remaining 10 millilitres oil (two teaspoons) in the pan over medium heat. When hot, add the garlic and sun-dried tomatoes and cook for one minute. Grate about five millilitres (one teaspoon) of lemon zest from one of the lemons into the pan. Squeeze the juice from both lemons into the pan.
5. Add the capers, wine and 125 millilitres (1/2 cup) of the broth. Bring to a boil over medium-high heat.
6. Stir the cornstarch into the remaining broth until dissolved. Whisk into the pan until the mixture thickens, about one minute.
7. Whisk in the butter, and remaining one millilitre (1/4 teaspoon) pepper.
8. Pour the sauce over the chicken and sprinkle with the parsley. Serve immediately.

Each serving contains:

• 341 calories
• 12 g fat (4 g saturated fat)
• 13 g carbohydrates
• 42 g protein
• 2 g fibre
• 109 mg cholesterol
• 385 mg sodium
• 47 mg calcium

Try this recipe tonight for a healthy dinner that will quickly become a family favourite.