dish
Chicken Scallopine with Roasted Pepper Ratatouille

4
Serves
324
Calories
15
Nutrients
15
Vitamins

Ingredients

1/2 cup breadcrumbs
1/4 cup Parmesan cheese
1 pound chicken cutlets, pounded thinly
2 tablespoons olive oil, plus extra
2 tablespoons lemon juice
1 medium tomato , diced
2 tablespoons chopped, fresh oregano
3 cloves garlic chopped
1 cup mushrooms sliced
1/4 cup capers
4 medium black olives pitted and halved
1 cup low sodium, low fat chicken stock

Cooking Instructions

1. Combine the breadcrumbs and Parmesan cheese in a medium bowl.

2. Dip the chicken into this mixture, set aside.

3. In a large nonstick skillet, heat the 2 tablespoons of olive oil to medium-high heat.

4. Add the breaded chicken breasts once the oil sizzles.

5. Brown the chicken on both sides, for approximately 5 minutes per side. When turning the chicken from the first side to second, add the lemon juice to the pan and swirl the chicken in the juice. Remove the chicken from the pan onto a platter and set aside.

6. Add 1/2 tablespoon olive oil to the skillet and heat to medium-high.

7. Add in the tomatoes, saute and stir on medium-high heat for 3 minutes.

8. Add in the peppers, oregano and garlic, saute and stir on medium-high heat for 5 minutes.

9. Add in the mushrooms, saute and stir on medium-high heat until moisture is released, about 8 minutes.

10. Add the capers and olives, saute and stir on medium-high heat for 3 minutes.

11. Add the chicken stock and oregano to the vegetables, bring to a boil then remove skillet from the heat.

12. Generously salt and pepper the vegetables.

13. Serve the ratatouille alongside or on top of the chicken

Serving Size: 2 chicken cutlets with sauce

Nutrition Information

Number of Servings: 4
Calories
324
Protein
35 g
Total Carbohydrate
21 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Sugar
4 g
Total Fat
12 g
Saturated Fat
3 g
Monounsaturated Fat
7 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
71 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
42 %
Percent Calories from Carbohydrate
25 %
Percent Calories from Fat
33 %
Vitamin A
386 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
15 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Vitamin C
135 mg
Vitamin D
1 IU
Folate
38 mcg
Vitamin E
2 IU
Pantothenic Acid
1 mg
Calcium
180 mg
Iron
4 mg
Phosphorus
324 mg
Potassium
711 mg
Sodium
634 mg
Zinc
2 mg