And yes, I know I post a lot of recipes for chicken! But we eat a lot of chicken, so continue reading as I explain why that is so.

Besides being a delicious and versatile culinary ingredient, according to the fitday website, “chicken is a great source of protein. One 6 oz. serving of chicken contains 48 g of protein. It is also rich in potassium, calcium, and contains no carbohydrates. The nutritional makeup of chicken makes it a healthy, filling food option. By eating healthy cuts of chicken, you’ll consume only a small amount of calories and your stomach will stay full for hours. This decreases your likelihood of snacking on unhealthy foods later in the day”.

Also, according to fitday (and I paraphrase) “dark meat, which sometimes gets a bad rap because it contains more calories than white meat, isn’t quite as unhealthy as you may have been led to believe. Dark chicken meat is rich in myoglobin, a compound packed with iron found in muscle cells. The dark meat parts of the chicken, like the chicken’s legs, are rich in myoglobin, whereas white meat chicken contains no myoglobin at all. Dark chicken meat also contains more zinc and B vitamins than white meat.” Bottom line:   dark chicken meat contains more calories and fat than white meat, but packs greater nutritional value. White meat is less caloric and to my mind, a more adaptable ingredient.

So if you are like me and trying to cook with healthier ingredients, start adding more chicken to your diet. And for a couple of recipes that feature dark chicken meat, try my recipes for Green Pozole with Chicken and Oven Chicken Fricassee.

So give this quick and easy recipe for the indomitable Gallus domesticus a try. The sauce is a snap to prepare and tastes absolutely lovely. Serve with a side dish like Lemony Guinoa with Fresh Herbs or simple mashed or boiled potatoes and a green salad or green veggie, and you will make everyone in your household happy campers.

And if you wonder why I mostly write my recipes as if I am only serving 2 people with perhaps a planned over or two, it’s because I mainly cook for just Mr. C. and myself. And remember – it’s just really all about me! But fear not; in most cases my recipes can be doubled or tripled with absolutely no problem. And if in doubling or tripling a recipe there should be a problem, I am a decent enough person to tell you so in advance! If I remember to do so, that is!

• 2 boneless, skinless chicken breasts
• ½ tsp. kosher salt
• freshly ground black pepper
• 2 T. flour
• 1 T. vegetable oil
• ¼ c. dry white wine (I use Pinot Grigio)
• 1 garlic clove, minced
• ½ c. chicken broth
• 2 T. fresh lemon juice
• 1 T. capers
• 2 T. butter
• 3-4 thin Lemon slices
• 1 T. chopped fresh Italian parsley

Cut each chicken breast into three pieces. First cut off the thinner end. Then slice the thicker end in half horizontally. Dry off the chicken pieces with paper towels and sprinkle lightly with salt and pepper. Place the flour in a bag, add the chicken pieces and shake well to coat. When the chicken pieces are evenly coated, place them in a medium sized frying pan that has been heated and the bottom coated with the vegetable oil. Add the chicken pieces and cook for about 2 minutes on each side or until light brown and done. Do not overcook. Remove to a plate. Tent the chicken with aluminum foil to help retain heat. Deglaze the pan with wine and add minced garlic. Cook until garlic is slightly brown and liquid is nearly evaporated, about 2 minutes. Add broth, lemon juice, and capers. Reduce to about 1/4 cup. Add butter and sliced lemons. Once butter melts, pour sauce over cutlets and garnish with parsley.