Chicken Piccata with Lemon Butter Sauce & Garlic-Sauteed Broccoli
This classic Italian dish blends salty, buttery and tart flavors in one quick and easy meal. Traditionally, chicken piccata is breaded, but we’ve cut the carbs (and saved you a step!) by simply tossing the seared breasts in a creamy citrus butter sauce.
4 cups chopped broccoli florets (NOTE:Cut into 1-inch florets.)
1/8 tsp red pepper flakes
1/2 cup low-sodium chicken broth, divided
1¼ tsp arrowroot powder
1 large shallot, minced
Juice of 2 oranges
Juice of 1/2 large lemon
1 tbsp capers
1 tbsp organic unsalted butter
Season chicken with 1/4 tsp salt and black pepper. In a large skillet, heat 2 tsp oil on medium-high. Add 3 cloves garlic and sauté, stirring frequently, until fragrant, about 1 minute. Add chicken and cook, turning once, until golden brown, 3 to 4 minutes per side. Remove chicken and garlic from skillet and cover to keep warm; set skillet aside.
In a separate medium nonstick skillet, heat remaining 1 tsp oil on medium. Add remaining 3 cloves garlic and sauté, stirring frequently, until fragrant, about 1 minute. Add broccoli, 1/8 tsp salt and pepper flakes and sauté until broccoli is bright green, about 4 minutes. Reduce heat to medium-low and add 2 tbsp water. Simmer until broccoli is tender-crisp, about 3 more minutes.
Meanwhile, in a small bowl, whisk 2 tbsp broth and arrowroot powder until smooth; set aside. Return large skillet to medium-high heat. Add shallot and sauté, stirring often, for 1 minute. Add remaining 6 tbsp broth, orange juice, lemon juice, capers and remaining 1/8 tsp salt and simmer, stirring up browned bits from bottom, for 1 minute. Whisk in arrowroot mixture and butter and cook, stirring, until butter melts. Return chicken to skillet, turning to coat. Cover and reduce heat to medium-low. Simmer until sauce thickens and chicken is cooked through, about 3 more minutes.
Divide chicken among serving plates and top with sauce. Serve with broccoli.
Serving Size: 3 oz chicken with sauce and 1/4 of broccoli
Risotto, which is made by slowly adding broth to medium-grain rice, gets a makeover for tonight’s no-fuss Clean Eating recipe. We’ve jazzed it up by swapping traditional Arborio rice with raw buckwheat, which adds a mild, nutty flavor that pairs perfectly with sautéed fennel and our crisp apple topping.
Sun-dried tomatoes add quick, inexpensive color and savory sweetness to our creamy thyme and mushroom sauce, while fragrant rosemary perks up our earthy sweet potato and onion toss. One serving of this meal provides more than half of your daily value of protein. Your body needs protein to build and repair cells and muscles, and it's also needed to maintain the health of your hair and nails.
Tantalize your taste buds with paprika-infused chicken paired with comforting and creamy polenta. Polenta also helps protect your vision: it is rich in carotenoids, plant pigments that help with healthy cell growth. When converted to vitamin A, carotenoids can also help support proper eye health and night vision. One study noted that carotenoids found in milled yellow corn products such as polenta are “highly bioaccessible,” meaning they are as easily digested (to a similar or higher extent) as some more well-known carotenoid sources, such as carrots.