The dinner table of yesteryear typically included chicken cutlets on the weekly or bi-weekly rotation. It's possible that your grandmother's version involved coating them in a thick breading before frying them in lard or a white, pasty vegetable grease. And just to give your heart and arteries one more thing to combat, the breaded cutlet might be smothered in gravy. Given their quick cooking time, chicken cutlets remain a favorite, but they don’t have to be a meal that puts your body into Defcon 2 status.
Step 1
Pour broth into a small bowl and add mustard, salt, pepper and 2 teaspoons flour. Whisk until blended thoroughly.
Step 2
Rinse chicken and pat dry with paper towels. If the breast hasn’t been pounded into a cutlet, slice each breast in half.
Step 3
Pull two sheets of wax paper and place chicken breasts between the paper. Pound them until they are about 1/2 inch thick.
Step 4
Mix flour and paprika in a small bowl and then pour onto a plate.
Step 5
Dredge each piece of chicken in the flour mixture, making sure you coat both sides evenly.
Step 6
Spray a non-stick skillet with a light coating of canola oil and heat on a medium-high setting.
Step 7
Place the cutlets into the hot skillet, reduce to medium-high and cook for 2 to 3 minutes per side, turning with tongs. According to the USDA, for safety, a thermometer inserted into the thickest part of the cutlet should register 165 degrees Fahrenheit. When each cutlet is finished cooking, transfer it to a plate and cover with a tent of foil.
Step 8
Stir the broth mixture again and pour into the hot skillet before adding asparagus, artichoke hearts and wine.
Step 9
Bring the broth and vegetables to a vigorous simmer, stirring continuously. Reduce the heat to low and simmer gently until the asparagus tips bend slightly, but still yield to the bite.
Step 10
Return the cutlets to the pan and simmer for 2 to 3 minutes until they are heated through. Just before removing, stir in the herbs.
Tips and Warnings
- Serve the chicken cutlets with toasted lentils or couscous and a spring salad. As an alternative to the broth mixture, you can make a heart-healthy breading with breadcrumbs, parsley, thyme and lemon zest. Dredge the cutlets through the breading and sauté until cooked through. Serve with a lemon wedge. If you don’t have a meat thermometer, cut into the center of the cutlet to ensure that no pink meat remains and that the juices run clear. Refrigerate uneaten portions for up to two days and then discard.
Things You'll Need
- 1 cup low-sodium chicken broth
- 1 tsp. Dijon mustard
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 2 tsp. flour
- Medium bowl
- Whisk or fork
- 1 lb. chicken breasts or cutlets
- Paper towels
- Knife
- Wax paper
- Cutting board
- Mallet
- 1 tbsp. flour
- 1 tsp. paprika
- Small bowl
- Dinner plate
- Nonstick skillet
- Canola oil spray
- Tongs
- Plate
- Aluminum foil
- Meat thermometer
- 2 cups asparagus tips
- 1 14 oz. can quartered artichoke hearts, drained and rinsed
- 2 tsp. dry white wine or champagne vinegar
- 1 tbsp. minced fresh chives
- 2 tbsp. minced fresh tarragon
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