Chicken with White Wine, Caper and Parsley Sauce

By Weight Watchers

Chicken with White Wine, Caper and Parsley Sauce recipe, bought to you by MiNDFOOD.

8 ProPoints values per serve | Serves:  4 | Prep:  15 mins | Cooking time:  25 mins

1 cup (250ml) skim milk

1 cup (150g) instant polenta

500g lean chicken breast fillets, fat trimmed, cut lengthways into 12 thin escalopes

1⁄3 cup (80ml) white wine

1⁄3 cup (80ml) chicken stock

2 tbs lemon juice

1 tbs baby salted capers, rinsed, drained, chopped

2 tbs finely chopped fresh flat-leaf parsley leaves

200g green beans

200g yellow squash, quartered

1. Place milk and 3 cups (750ml) cold water in a large saucepan over medium-high heat and bring to the boil. Reduce heat to low and gradually stir in polenta (see tip). Cook, stirring, for 6–8 minutes or until thickened. Season with salt and freshly ground black pepper. Cover to keep warm.

2. Lightly spray a large non-stick frying pan with oil and heat over high heat. Cook chicken, in batches, for 2–3 minutes each side or until cooked through. Transfer to a plate. Cover to keep warm.

3. Add wine to same pan and reduce heat to medium. Simmer for 2 minutes or until reduced by half. Add stock, juice and capers and simmer for 2 minutes. Stir in parsley.

4. Meanwhile, boil, steam or microwave beans and squash until tender. Drain. Spoon polenta onto serving plates and top with chicken. Drizzle with sauce and serve with vegetables.

TIP: Add polenta to liquid in a slow, steady stream, stirring constantly to prevent lumps. Polenta is best made just before serving as it thickens on standing.



Let us keep you up to date with our weekly MiNDFOOD e-newsletters which include the weekly menu plan, health and news updates or tempt your taste buds with the MiNDFOOD Daily Recipe.