Making chicken cutlets is a great way to make a speedy dinner. Place a chicken breast between two pieces of plastic wrap, parchment or in a large ziplock bag. Gently pound the chicken with a mallet or rolling-pin until it is about 1/4 inch thick. Now you have a piece of chicken that will cook quickly and evenly in a pan or in your oven.
This recipe is adapted from Gina’s Skinny Recipes, and she has calculated the Weight Watchers Points + to be 5 for a 4 oz piece of chicken (raw weight). Weighing your chicken portion is essential for correctly calculating your points. I weighed the chicken breasts that I buy at Costco and was amazed when they weighed around 8-9 ounces each! They truly are 2 servings a piece, but who would ever think to only eat half a chicken breast?
I served this cutlet with a side of roasted broccoli and a green salad with balsamic vinegar as the dressing. Very low points and it was filling and delicious!
- 16 oz of chicken breasts, visible fat trimmed and pounded to 1/4 inch thickness
- salt and pepper
- 2 egg whites
- 2/3 cup seasoned bread crumbs
- olive oil non-stick spray
- 1 Tbsp. butter
- juice of 1 lemon
- 1/4 cup dry white wine
- 1/2 cup chicken or vegetable broth
- 1 Tbsp. capers, drained
- lemon wedges, for serving
- chopped fresh parsley, for serving
Cut pounded cutlets into 4 oz. pieces. Season with salt and pepper.
In a shallow bowl, beat egg whites with a teaspoon of water. Place the breadcrumbs in another shallow bowl. Dip the chicken pieces into the egg first, then cover with bread crumbs.
Heat a large non-stick pan over medium low heat. Spray olive oil non-stick spray on both sides of chicken and place in pan. Cook for 3-4 minutes each side, until cooked through. Remove from pan.
Clean the pan and over medium heat melt the butter. Add the wine, broth, lemon juice and fresh ground pepper. Bring to boil and simmer until the liquid is reduced in half. Add capers. Serve sauce over cutlets and sprinkle with parsley.