Our chicken piccata, served over whole-wheat pasta, has a rich lemon-caper sauce that's made with extra-virgin olive oil and just a touch of butter for flavor. If you like, you can use a mild fish like tilapia or even shrimp instead of chicken breast.

Chicken Piccata with Pasta & Mushrooms

Serves 4

Serving Size: 3 oz. chicken & 1 cup pasta, topped with 2 tablespoons sauce

Active Time: 40 minutes

Total Time: 40 minutes

6 ounces whole-wheat angel hair pasta

1/3 cup all-purpose flour, divided

2 cups reduced-sodium chicken broth

1/2 teaspoon salt, divided

1/4 teaspoon freshly ground pepper

4 chicken cutlets (3/4 to1 pound total), trimmed

3 teaspoons extra-virgin olive oil, divided

1 (10-ounce) package mushrooms, sliced

3 large cloves garlic, minced

1/2 cup white wine

2 tablespoons lemon juice

1/4 cup chopped fresh parsley

2 tablespoons capers, rinsed

2 teaspoons butter

Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.

Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.

Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.

Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Recipe Nutrition: Per serving: 394 calories; 9 g fat (2 g sat, 4 g mono); 52 mg cholesterol; 46 g carbohydrate; 0 g added sugars; 27 g protein; 4 g fiber; 670 mg sodium; 778 mg potassium.

Nutrition bonus: Potassium (22 percent daily value), Vitamin C (20 percent dv), Iron (16 percent dv)

3 Carbohydrate Serving(s)

Exchanges: 2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)