Polenta-Crusted Chicken with Balsamic Caper Sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 422.5
  • Total Fat: 16.1 g
  • Cholesterol: 98.6 mg
  • Sodium: 402.1 mg
  • Total Carbs: 24.7 g
  • Dietary Fiber: 2.2 g
  • Protein: 43.3 g

View full nutritional breakdown of Polenta-Crusted Chicken with Balsamic Caper Sauce calories by ingredient
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Adapted from Gourmet, January 2009 Adapted from Gourmet, January 2009
Number of Servings: 4


    1/2 C egg substitute
    1/2 C polenta (preferably quick-cooking)
    1/2 C whole wheat flour
    1 1/2 lb boneless skinless chicken breasts, pounded to 1/4 inch thick between sheets of plastic wrap
    1/4 C olive oil, divided
    2 T tomato paste
    1/2 C balsamic vinegar
    1/4 C water
    3 T capers, rinsed
    1 t sugar


Heat oven to 200 degrees.

Whisk together eggs with 1/2 tsp each of salt and pepper in a shallow bowl. Whisk together polenta, flour, and 1/2 tsp each of salt and pepper in another shallow bowl.

Dip chicken in egg mixture, letting excess drip off, then dredge in polenta mixture. Coat each breast in cooking spray.

Heat 2 tablespoons of olive oil in a 12 inch nonstick skillet over medium heat until oil shimmers. Cook chicken in batches, turning once, until golden and just cooked through, 5 to 6 minutes per batch. Transfer to a platter and keep in warm oven, loosely covered.

Wipe down skillet, then heat remaining 2 tablespoons of oil over medium heat until it shimmers. Add tomato paste and cook, stirring, 1 minute. Stir in vinegar, water, capers, sugar, and 1/2 tsp salt and briskley simmer until shlightly thickened, about two minutes. Serve over chicken.

Serves 5

Number of Servings: 4

Recipe submitted by SparkPeople user XTMONT.

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