[cookinginthedark] daily diabetic: CHICKEN BREASTS PICCATA

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> CHICKEN BREASTS PICCATA

>

> Yield: 4 servings

> Serving Size: 3-ounce half chicken breast plus 2 tablespoons sauce

> INGREDIENTS

>

> - Vegetable oil cooking spray

> - 4 (3 ounce) boneless, skinless chicken breast halves

> - 1/2 teaspoon no-salt lemon-pepper seasoning

> - 2 tablespoons unsalted butter

> - 1 tablespoon all-purpose flour

> - 1/2 cup dry white wine

> - 2 tablespoon drained capers

>

> DIRECTIONS

>

> Spray a grill rack with cooking spray. Preheat a gas

> grill to medium/medium-high or prepare a medium-hot fire

> in a charcoal grill, with the rack placed 4 to 6 inches

> above the heat. Sprinkle chicken with lemon-pepper seasoning.

>

> Place chicken on the grill and cook 12 to 15 minutes or

> until chicken is cooked through and no longer pink, and

> its juices run clear, turning once. Keep warm.

>

> Melt 1 tablespoon butter in a small saucepan over medium

> heat. Stir in flour; cook, stirring to dissolve any lumps,

> for 1 minute. Stir in wine and capers; cook, stirring

> constantly for 2 minutes or until mixture is slightly

> thickened. Remove from the heat and stir in remaining

> 1 tablespoon butter. Serve sauce over chicken.

>

> Nutritional Information Per Serving:

> Glycemic Index: not significant, Glycemic Load: not significant,

> Calories: 211, Protein: 28 g, Carbohydrate: 1 g, Dietary Fiber: 0 g,

> Fat: 7 g, Cholesterol: 83 mg, Sodium: 243 mg

> Diabetic Exchanges: 3 Lean Meat, 1 Fat