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.

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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

Place chicken cutlets on a cutting board and cover with plastic wrap.
Pound the cutlets flat to 1/4 inch thick with a meat bat or heavy skillet.
On a plate, mix panko crumbs, Parmesan cheese, oregano and add salt and pepper to taste.
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.
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.
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

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.
Remove 1/4 cup pasta water to a bowl.
Drain the spaghetti and add to the bowl with the pasta sauce.
Add the basil and salt and pepper to taste. Toss well.
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.