Recipe - Chicken Scaloppini and Root Vegetable Mash

Chicken Scaloppini in Lemon Caper Sauce

Serves 4
  • 1 tablespoon olive oil
  • ½ cup dry white wine
  • ½ cup low-sodium chicken broth
  • 4 4-ounce skinless, boneless chicken breasts, pounded thin
  • 2 tablespoons lemon juice
  • 2 tablespoons capers, drained
  • ½ teaspoon Worcestershire sauce
  • ½ teaspoon ground pepper
  • ½ cup chopped parsley
  1. Heat oil in a nonstick skillet over medium-high heat. Add the wine and broth and bring to a boil.
  2. Add the chicken, turn heat to medium/low. Cover and simmer until cooked about 6-8 minutes.
  3. Remove chicken to plate. Keep covered.
  4. Turn heat to high and cook the sauce until reduced about 5-10 minutes. Add lemon juice, capers, Worcestershire sauce, and pepper.
  5. Add chicken and parsley to sauce and heat through.
Per serving: 180 calories, 27 gm protein, 2 gm carbohydrate, 4.5 gm fat, 1 gm sat fat, 2 gm mono fat, 72 mg cholesterol, .5gm fiber, 409 mg sodium  

Root Vegetable and Potato Mash

Serves 4
  • 3 parsnips, peeled
  • 2 medium red potatoes
  • 3 carrots, peeled
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 1 teaspoon rosemary
  1. Chop parsnips, potatoes, carrots, and onion into ½ inch cubes.
  2. Cover vegetables with water, bring to a boil.
  3. Reduce heat and cover pan. Simmer until vegetables are barely tender, about 10 minutes.
  4. Drain, add the olive oil, garlic, and rosemary. Mash until lumpy. Serve immediately.
Per serving: 187 calories, 5 gm protein, 37 gm carbohydrate, 4 gm fat, .6 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 7gm fiber, 35 mg sodium

Use an old-fashioned potato masher to create great texture for the vegetables. Cook with a rainbow of fruits and vegetables because they contain phytochemicals that aid in disease prevention. The beta-carotene found in carrots and the allicin in garlic are examples of phytochemicals.