Quick Fix: Chicken Milanese with Spaghetti Pomodoro

By Linda Gassenheimer, Tribune News Service

Bring a taste of Italy to your table with this quick and easy dinner. Thin chicken cutlets with a light, crisp coating is a winner.

The thin cutlets take less than 5 minutes to cook. They’re finished off with some capers and lemon juice. I serve them with spaghetti and tomato sauce, Spaghetti Pomodoro.

HELPFUL HINTS:

Any type of pasta sauce can be used. Look for one that has reduced sodium.

Any style of long pasta such as linguine, fettucine or spaghettini can be used.

COUNTDOWN:

Place water for pasta on to boil.

Prepare all ingredients.

Start pasta cooking.

Make chicken dish.

Complete pasta dish.

SHOPPING LIST:

To buy: 3/4 pound chicken cutlets, 1 container plain panko breadcrumbs, 1 small piece Parmesan cheese, 1 bottle ground oregano, 1 small bottle capers, 1 lemon, 1 bunch fresh basil, 1 package spaghetti and 1 bottle reduced-sodium pasta sauce.

Staples: olive oil, egg, salt and black peppercorns.

Chicken Milanese

Yield 2 servings

Recipe by Linda Gassenheimer

3/4 pound chicken cutlets

1/4 cup plain panko breadcrumbs

2 tablespoons freshly grated Parmesan cheese

2 teaspoons ground oregano

Salt and freshly ground black pepper

1 egg, slightly beaten

2 teaspoons olive oil

1 lemon cut into wedges

1 tablespoon capers

1. Place chicken cutlets on a cutting board and cover with plastic wrap.
2. Pound the cutlets flat to 1/4 inch thick with a meat bat or heavy skillet.
3. On a plate, mix panko crumbs, Parmesan cheese, oregano and add salt and pepper to taste.
4. In a small bowl, slightly beat egg with fork. Dip the chicken cutlets into the egg and then into the panko crumb mixture, making sure both sides are covered.
5. Heat oil in a large nonstick skillet over medium-high heat and add the cutlets. Cook 2 minutes, turn over and cook second side 2 minutes. A meat thermometer should read 155 degrees.
6. Divide the cutlets between 2 dinner plates and squeeze juice from the lemon wedges on top. Sprinkle the capers over the chicken.

Per serving: 359 calories (34 percent from fat), 13.5 g fat (3.4 g saturated, 4.8 g monounsaturated), 223 mg cholesterol, 44.9 g protein, 11.8 g carbohydrates, 1.2 g fiber, 404 mg sodium.

Spaghetti Pomodoro

Yield 2 servings

Recipe by Linda Gassenheimer

4 ounces spaghetti

1 cup reduced-sodium pasta sauce

1/4 cup fresh basil leaves, torn into small pieces

Salt and freshly ground black pepper

1. Bring a large saucepan 3/4 full of water to a boil. Add the spaghetti and cook for 9-10 minutes or according to package instructions.
2. Remove 1/4 cup pasta water to a bowl.
3. Drain the spaghetti and add to the bowl with the pasta sauce.
4. Add the basil and salt and pepper to taste. Toss well.
5. Divide into 2 portions and serve with the Chicken Milanese.

Per serving: 277 calories (9 percent from fat), 2.8 g fat (0.4 g saturated, 0.6 g monounsaturated), 3 mg cholesterol, 9.3 g protein, 53 g carbohydrates, 4.2 g fiber, 42 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.

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