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Chicken Cutlets in Pizzaiola Sauce

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Thin slices of chicken in a tomato sauce.

In Italy "Pizzaiola" is the name of a tomato and garlic sauce normally served with meat and poultry. Each cook is free to create his own variations on this theme by adding herbs and spices, in the same spirit as for a "pizza".

Preparation : 5 min Cooking : 15 min
170 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

2/3 chicken breasts, boneless, skinless, thinly sliced 200 g
1 tbsp olive oil 15 mL
1 clove garlic
1/2 cup canned tomatoes, low sodium 130 g
1 tbsp olive paste 16 g
1/2 tsp dried oregano 0.4 g
1 tbsp white flour (all purpose) [optional] 8 g
salt [optional]
ground pepper to taste [optional]

Before you start

Put the serving dish in the oven at the lowest setting to keep the meat warm while cooking the sauce.

Method

  1. Flatten and tenderize the cutlets using a meat pounder. Make a few shallow cuts around the outside edge to avoid curling during cooking. Coat each cutlet with the flour then shake off the excess (the flour will give a thicker sauce).
  2. Heat the oil in a pan over medium heat. Add the whole garlic cloves, sauté 1-2 min, then add the cutlets, and brown each side for about 2 min. Season with salt and pepper. Remove the cutlets from the pan then set aside on the warmed serving plate in the oven.
  3. Add the tomatoes, olive paste and oregano. Cook 4-5 min, then put the meat back into the pan. Continue to cook 2 min, turning the cutlets once. Serve.

Nutrition Facts Table

per 1 Serving (140g)

Amount

% Daily Value

Calories

170

Fat

7 g

11 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

60 mg

Sodium

110 mg

5 %

Carbohydrate

3 g

1 %

Fibre

1 g

3 %

Sugars

1 g

Protein

23 g

Vitamin A

13 %

Vitamin C

12 %

Calcium

3 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 serving

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Iron, Magnesium, Pantothenic Acid, Potassium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Phosphorus
Excellent source of  :
Niacin, Vitamin B6
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 3
Fats 1

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