Chicken Piccata & Roasted Broccoli

Hi Everyone!

We made it to Friday!  This Friday I have a dreaded Physical.  3 things I’m not looking forward to, BIG #1 I have to fast for 12 hours, my appointment isn’t till 10:45am, then I have to have the blood drawn afterwards.  OMG!  Poor little Jenny has to deal with me with no coffee or food, thats not a good thing!  I’m going to be cranky and I mean cranky!!

#2 the scale, Eck!!  I am terrified to see what the scale says.  I know I gained about 5lbs since November, and I’m afraid the scale will be higher then what I think.  I work so hard to keep my weight down and I shouldn’t let a number tell me any different, but it controls me.  I still weigh myself twice a day.  I know it’s wrong, but I can’t help it.  So scared.

#3 giving blood and praying that my appointment ends before the place closes for lunch, otherwise I have to wait till 2pm to get blood drawn.  Can you imagine my mood then?  No Coffee!!!

But on a positive note, I made a healthy dinner with a lot of flavor and I over stuffed myself with my Caprese Quick bread, so hopefully I’ll stay full longer.  Who am I kidding?  I always wake up hungry with one thing on my mind, no two things, coffee and breakfast!!

I made this wonderful Chicken Piccata for dinner.  It was so easy and fast, took about 20 minutes to make.  I cooked the chicken in butter, yup butter, set aside and made a wonderful lemon and caper sauce.  I sided my dinner with roasted broccoli with garlic and lemon.  This was a GOOD dinner!!!  One serving of each is just around 200 calories.  Nice!  I would of done well if I didn’t have 3 helpings of bread.  I guess that explains the scale going up.

The Caprese Bread was a loaf I posted the other day.  I ate one loaf and froze the other.  What I did, is pop it in the microwave for about 3 minutes, until it gets soft.  I wrapped it in foil and placed in the oven with the broccoli for about 10 minutes, until soft.  It tasted as if I just made it!  I always freeze bread.  I do the same for banana breads, ect…  For those kind of breads I just place on the counter at night and in the morning it’s nice and soft.

I got the Chicken recipe from my Better Homes and Gardens eat well Lose Weight magazine.  It’s on the cover and I had to make, it just kept staring at me.  I’m glad I did.  this was the first time I ever had capers, there really good, though I am not sure what a caper is, but I like them.  I will definitely use them more in my cooking.  Do you like Capers?  What are they?  Some reason I think there some form of olives, but not sure, I’ll have to google it.

The Broccoli is pretty easy, I make it like I do most vegetables, olive oil, pepper, salt, garlic and I added lemon juice.  I never had roasted broccoli, and I am glad I did, it was good, lots of flavor.  Shockingly enough little Jenny loved it!  I’m truly shocked!!  My husband said he didn’t care for the lemon, but he likes his foods bland.  I love spice and flavor!!

Chicken Piccata – Adapted from BHG

Ingredients:

2 – 8 oz skinless, boneless chicken breasts, cut horizontally

1/4 tsp. salt

1/4 tsp. ground pepper

1 tbsp. unsalted butter

2 cloves garlic, minced

1/2 low sodium chicken broth

1 medium lemon (I used lemon juice)

2 Tbsp. capers

Directions:

Place each chicken breast portion between two pieces of plastic wrap. Using flat side of a meat mallet or rolling pin, pound chicken lightly until about 1/4″ thick. Remove plastic wrap. Sprinkle chicken with salt and pepper.

In a large skillet melt butter over medium heat. Add chicken and cook for 6 – 8 minutes until browned and no longer pink in center. Remove chicken from skillet, set aside.

Add garlic to the hot skillet, cook for 30 seconds to 1 minutes or until lightly browned. Add chicken broth to skillet, scraping up any browned bits from the bottom of the skillet. Bring to a boil.

Add lemon slices and capers to skillet. Cover, reduce heat to low. Cook for 4 to 5 minutes or until lemon slices are soften and release there juice. Return chicken to skillet and heat through.

To serve, spoon caper mixture over chicken.

makes 4 – 4 oz servings

Calories per serving:  154,  Fat:  5,  Cholesterol:  72,  Sodium:  285,  Carbs:  3,  Fiber:  1.3,  Sugar:  0,  Protein:  26

You should really give this chicken recipe a try.  I love how quick it.  You can have it all together and on the table in under 30 minutes.  That’s nice!!

Roasted Broccoli with Lemon and Garlic

Ingredients:

5 Cups Organic Broccoli Florets

2 teaspoons extra-virgin olive oil

1 teaspoon salt

1/2 teaspoon ground black pepper

1 clove garlic, minced

1/2 teaspoon lemon juice

Directions:

Preheat the oven to 400 degrees F

In a large bowl, add broccoli florets, olive oil, salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.

Bake in the preheated oven until broccoli is tender enough to pierce the stems with a fork, 15 to 20 minutes.

Remove and place in a bowl, toss with lemon juice.

Serve and Enjoy!

Makes 4 – 1 1/2 servings

Calories per serving:  46.6,  Fat:  2.3,  Sodium:  25,  Potassium:  5.4,  Carbs:  4,  Fiber:  2,  Sugar:  .01,  Protein:  3.1

If your watching your carbs, this is a great dish to make!  One serving of each only has 7 carbs total.  That’s great for a dinner!!  Amazing! Definitely a maker again!

Well my friends, I am going to get going.  Have to finish laundry, do the dishes and drink down my last cup of Decaf.  No coffee in the morning!  Ugh….

Have a great Friday!!!

Comments

  1. Not gonna lie, a HUGE reason why I hate going to the doctor is having to fast for those blood tests. The.Worst.

    I love all things with capers and lemon sauce…this piccata sounds delicious!

  2. Good luck at the doctor! Eeek….sounds like no fun! At least your dinner was good! The pictures are beautiful!

  3. I’d be a wreck without coffee OR food! Good luck. The chicken recipe looks really easy, yummy, and healthy ~ and FAST. Thanks for sharing it!

  4. I LOVE how you put the nutritional stats! I’ve never tried caprese I think this would be a good way, change up my same old chicken. What website do you use to calculate your stats?

  5. I hope everything went well today for you. I hate fasting-I nearly faint every time I have to do it.
    I too love your nutrition stats. The combination of chicken and capers looks great!

  6. I hope everything goes well at the doctors and let us know how you are! I LOVE chicen piccata – one of my favorites! Capers are the brined flower buds of the caper bush. ….and I just LOVE them! To me, they taste like a pickled peppercorn!

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