2 nutritious chicken dishes for dinner parties

With so many ways to cook chicken, these dishes add bold acidic flavours of lemon and wine to contrast against the high protein chicken. Healthy and tasty, these could become your staple recipes.

A small amount of butter added to the sage, rosemary and lemon sauce at the end thickens it and gives the piccata a creamy texture.

• Elegant, yet quick and easy to make, this chicken dish is high in niacin (for healthy skin) and selenium (for optimal immunity and thyroid function).

Preparation time: 5 minutes
Cooking time: 15 minutes
Serves: 4

• 30 ml (2 tbsp) flour
• 2 ml (1/2 tsp) rubbed sage
• 2 ml (1/2 tsp) dried rosemary, minced
• 2 ml (1/2 tsp) salt
• 8 chicken cutlets, about 600 g (1 1/4 lb) total
• 20 ml (4 tsp) olive oil, divided
• 4 cloves garlic, minced
• 5 ml (1 tsp) grated lemon zest
• 125 ml (1/2 c) fresh lemon juice
• 10 ml (2 tsp) small capers, drained
• 45 ml (3 tbsp) chopped parsley
• 10 ml (2 tsp) cold unsalted butter, cut in pieces

1. On a sheet of wax paper, combine the flour, sage, rosemary and salt. Dredge the chicken in the seasoned flour mixture until well coated.
2. In a large nonstick skillet, heat 15 millilitres (three teaspoons) of the oil over medium heat. Add the chicken, and cook for two minutes per side, or until golden brown and cooked through. Transfer to a platter.
3. Add the remaining five millilitres (one teaspoon) oil and the garlic to the pan, and cook for 10 seconds. Add the lemon zest, lemon juice and capers, and cook for one minute, scraping up any browned bits clinging to the pan.
4. Remove the pan from the heat, add the parsley and swirl in the butter until the sauce is slightly thickened. Serve the sauce over the chicken.

239 Calories / 8.2 g Fat / 2.2 g Saturated Fat / 33 g Protein / 6 g Carbohydrate / 0.5 g Fibre / 87 mg Cholesterol / 447 mg Sodium

In addition to adding depth of flavour, red wine also provides disease-fighting benefits from resversatrol, a phytochemical that may help prevent strokes.

• Hesperidin, a flavonoid found in orange zest, seems to have a cholesterol-lowering effect.
• Prunes contain anthocyanins, which are being studied for possible cancer prevention.

Preparation time: 40 minutes
Cooking time: 25 minutes
Serves: 4

• 250 g (1 c) pitted prunes
• 175 ml (2/3 c) dry red wine
• 75 ml (1/3 c) port
• 10 ml (2 tsp) olive oil
• 500 g (1 lb) skinless, boneless chicken thighs, cut into 5 cm (2 in) chunks
• 30 ml (2 tbsp) flour
• 8 scallions, cut into 5 cm (2 in) lengths
• 10 ml (2 tsp) slivered orange zest
• 50 ml (1/4 c) orange juice
• 10 ml (2 tsp) balsamic vinegar
• 2 ml (1/2 tsp) salt
• 2 ml (1/2 tsp) pepper
• 45 ml (3 tbsp) chopped parsley

1. In a medium bowl, combine the prunes, wine and port; let stand for 30 minutes at room temperature.
2. In a large nonstick skillet, heat the oil over medium heat. Dredge the chicken in the flour, shaking off the excess. Add the chicken to the pan, and sauté for three minutes, or until golden brown. Add the scallions and cook for one minute, or until wilted.
3. Stir in the prunes and their soaking liquid, the orange zest, orange juice, vinegar, salt and pepper; bring to a boil. Reduce to a simmer; cover and cook for 20 minutes, or until the chicken and prunes are tender. Stir in the parsley.

298 Calories / 7 g Fat / 1.5 g Saturated Fat / 25 g Protein / 36 g Carbohydrate / 3.9 g Fibre / 94 mg Cholesterol / 399 mg Sodium

These two dishes are excellent options to serve at your next get-together. Delicious and nutritious, you might have your guests asking for your secret recipes.