The original Italian "picatta" dish was veal dredged in flour and sauteed in a lemony sauce. Today chicken is prepared in the same manner, and chicken picatta can be found on menus nationwide. The dish itself is flavorful and filling, however, nutritionally it hits high and low points. Luckily, there are ways to lighten up this new-American classic, and in moderation it can be part of a healthy diet.
Chicken
Chicken picatta starts with chicken breast meat that has been pounded thin. Chicken breasts are great lean sources of protein and iron, which are essential for strength and tissue maintenance. Be sure to remove the skin which is high in fat, and in excess can lead to obesity and other chronic diseases. Also, keep in mind that how much you eat is just as important as what you eat. According to MyPyramid.gov, a serving of chicken is equal to one small breast or 3 oz.
Breading
Chicken picatta usually involves breading the chicken in flour, egg and breadcrumbs, which gives it texture and keeps the flesh moist. Too much breading adds calories to the final product, so take time to shake off excess flour and breadcrumbs. Egg whites can be substituted for whole eggs, which will reduce calories, fat and cholesterol.
Olive Oil
Fried foods like chicken picatta should be limited because the frying process increases the total calories and fat. When the occasion rises, however, the healthiest oil to fry in is olive oil because it is rich in monounsaturated fatty acids, and according to one study in 2009 in the Journal of Cardiovascular Pharmacology, countries that have a high consumption of olive oil experience a lower incidence of heart disease. Extra-virgin olive oil is the best choice because it is the least processed and contains polyphenols, an antioxidant.
Sauce
Classic chicken picatta sauce is made from lemon, butter and white wine, and can be very high in calories and fat. Modifying the sauce can be done by decreasing the butter or substituting chicken broth for wine, however the result may be a less flavorful and thinner sauce. Instead, prepare the sauce as the recipe suggests and then serve it on the side to control how much is consumed. Cutting the sauce recipe in half also means halving the calories and fat.
Dining Out
According to an article in the Journal of the American Dietetic Association in 2003, expanding portion sizes in America have contributed to a rise in obesity. Eating out is fun and convenient, but portion control is essential to avoid overeating. California Pizza Kitchen offers a chicken picatta entree that contains 1,539 calories; 30 g saturated fat; and 3,617 mg sodium. When eaten at a single meal, this entree provides 77 percent of the calories recommended over an entire day and exceeds the recommended daily amounts for saturated fat and sodium by 136 percent and 150 percent respectively. The best way to control portions at a restaurant is to share dishes and order smaller portions when available.
References
- California Pizza Kitchen: Nutrition
- Epicurious: Food Dictionary
- "Journal of Cardiovascular Pharmacology"; Olive oil and cardiovascular health; MI Covas, V Konstantinidou; M Fito; December 2009.
- My Pyramid: Chicken
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