Lunch / Dinner
Roman-Style Chicken with Capers & Parsley
“Pollo Romana” is a simple yet hearty Italian dish typically served family-style. It’s easy enough to prepare on a weeknight, yet special enough to make for guests. And it’s low in calories — only 296 per serving! To make it a menu, serve a crisp green salad and crusty bread with it.
Boneless, skinless chicken breasts rule the roost when it comes to popularity, and for good reason — they’re a fast and economical meat to prepare. They also work well with so many flavors and can go from dull to delicious in just minutes with a few select ingredients. They need, if anything, only the addition of a no-fuss accompaniment.
In terms of nutrition, chicken is one of the healthiest forms of protein you can eat, which is a necessary element to making you feel full so you don’t overeat. It’s also lean — less than 1 gram of saturated fat per four-ounce portion.
When purchasing chicken breasts, always check the expiration date on the package and make sure it doesn’t leak juices (wrap it if it does to avoid contamination). Store chicken in the coldest part of the refrigerator for up to 3 days, otherwise, freeze it for up to one month.
Ingredients
ROAST:
SAUTÉ:
ADD:
DEGLAZE:
Test Kitchen Tip
As a shortcut, you can use 1 cup of sliced, jarred roasted red peppers. And if you can’t find prosciutto, bacon makes a fine substitute.
Instructions
Roast bell pepper over a gas flame or under a broiler until charred and blistered on all sides, 10–15 minutes. Transfer bell pepper to a bowl, cover with plastic wrap, and steam 10 minutes. Peel, seed, and slice bell pepper.
Sauté prosciutto in oil in a sauté pan over medium-high heat until crisp, 3–4 minutes; transfer to a paper-towel-lined plate.
Add chicken to pan and sauté until browned and cooked through, 5 minutes per side; transfer to a separate plate. Add garlic to pan and cook until fragrant, 30 seconds.
Deglaze pan with wine and reduce until nearly evaporated. Stir in tomatoes, capers, and bell pepper and season sauce with salt and pepper flakes. Bring sauce to a simmer; return chicken to pan to heat through, 2–3 minutes. Transfer chicken to a platter; pour sauce over chicken.
Garnish chicken with prosciutto and parsley.
Deglaze pan with wine and scrape up the pieces on the bottom to add more flavor to the sauce.
Return chicken to the pan along with any accumulated juices left on the plate to add even more flavor.
Nutritional Facts
Nutritional Facts
Per serving
Calories: 296
% Daily Value*
Total Fat 12g 18%
Saturated Fat 2g 10%
Cholesterol 102mg 34%
Sodium 904mg 37%
Carbs 8g 2%
Fiber 2g 8%
Protein 36g
*Percent Daily Values are based on a 2,000 calorie diet.