Make Some Smart Substitutions for A Healthier Take on Chicken Piccata


If you know the secret to finding meals that the entire family likes, please share. Our family has a small handful of favorite recipes that we use weekly and at the top of our list is chicken Piccata. Deliciously breaded, thick-sauced chicken piccata.

I have many patients with Hashimoto’s Thyroiditis, which means gluten is not their friend. In fact, to their immune system, their thyroid gland looks a lot like gluten (called molecular mimicry) so when there is gluten in their system to be attacked their immune system will go after their thyroid as well. If you have Hashimoto’s, you would be better off avoiding gluten for the same reason. Therefore, my number one swap to make chicken Piccata is to replace the flour that is used for the breading and for thickening the sauce.

Let me introduce to you arrowroot starch. Not only can it be used for healing wounds from poisonous arrows, which is what it was named for in Central America, but it can benefit the digestive system. It can soothe mucous membranes like the gums, mouth, and intestines, boost immunity and fight food-borne bacteria. Pretty impressive for a lowly root. Try it out in our family recipe for our favorite dish and let me know how it turned out.

 

Scrumptious Chicken Piccata

2-4 boneless, skinless chicken breast (1 1/2 pound total), or 4-8 chicken cutlets

½ cup arrowroot flour

¼ teaspoon salt

Pinch ground black pepper

3 Tbsp grated Parmesan cheese

4 Tbsp olive oil

4 Tbsp butter

½ cup chicken stock or dry white wine (such as a Sauvignon Blanc)

2 Tbsp lemon juice

½ lemon sliced

¼ cup brined capers

2 Tbsp fresh chopped parsley

Slice the chicken breasts horizontally to make thin cutlets. Mix together the arrowroot flour, salt, pepper, and grated Parmesan. Dredge them in the flour mixture, until coated.

Heat olive oil and 2 tablespoons of the butter in a large skillet over medium-high heat. Add half of the chicken pieces, do not crowd the pan. Brown on each side. Remove the chicken from the pan and place on a baking sheet. Cook the rest the same way and remove from pan and place on the baking sheet with the others. Place in a 350°F oven and prepare the sauce.

Add the chicken stock or white wine, lemon juice, lemon slices and capers to the pan. Use a spatula to scrape up the browned bits. When reduced by half, whisk in 2 tablespoons of butter then pour over chicken. Serve when chicken is cooked through.

Serves: 4.

Click here to download a printable version of this recipe.


Leave a Reply

Your email address will not be published.