Main Course Recipes : Chicken Piccata

Ingredients :

8 boneless chicken breasts
One half cup flour
2 tsp. fresh ground pepper
2 tsp. salt
One half cup milk
4 Tbsp. olive oil
1 cup chicken broth
4 tsp. Worcestershire sauce
4 Tbsp. fresh lemon juice
Caper (optional)
One half cup fresh parsley, chopped

Combine flour, salt and pepper on a plate. Pour milk into shallow bowl. Dip each breast in milk and then coat with flour mixture. Heat oil in large frying pan to high heat. Add chicken breasts and cook for 5 minutes on each side until golden brown and juices run clear. Remove chicken from pan. Add broth and Worcestershire sauce to pan and cook for 3 minutes while stirring occasionally. Stir in lemon juice and capers and then add chicken to pan. Cover with parsley and allow to warm for 2 to 3 minutes. Serve chicken with sauce from pan.

Tips : Use low fat milk and make sure to use skinless chicken breasts to cut down on some fat and calories.

Baked Stuffed Acorn Squash

Ingredients :

4 large acorn squash
Butter or nonstick spray
Salt and pepper
1 pound cooked sausage
2 cups sauteed onion
One third cup chopped walnuts
One quarter cup melted butter

Cut squash in half and remove seeds. Place squash cut side down in shallow baking dish that has been coated with butter or nonstick spray. Bake in 350 degree oven for 30 minutes. Turn over and sprinkle with salt and pepper. Fill the squash halves with equal measures of sausage and onion and then top with walnuts. Drizzle with butter. Cook squash for an additional 20 minutes at same temperature in oven.

Tips : Use low-fat sausage or just leave the sausage out.