The light chicken scallops with white wine are a simple and quick meat main course.
I use a light breading: low glycemic index flour – low glycemic index preparation Molino Spadoni based on type 1 flour and resistant starch, rich in fiber and proteins.
Alternatively, whole wheat semolina or whole wheat flour.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
– without butter.
Besides the fact that I never use it in case of hyperglycemia, prediabetes and diabetes butter is not recommended.
Fats can cause a rise in blood sugar levels several hours after the meal, which can mean normal blood sugar levels after 2 hours but a glycemic peak at 4-6 or even 8 hours, check your response.
I replaced butter with extra virgin olive oil, added raw.
Tasty, light, and very tender.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
I bought some thinly sliced yellow chicken breast.
- chicken breast (thinly sliced yellow)
- to taste low glycemic index flour (or whole wheat flour or whole wheat semolina)
- 1 pinch herb and spice mix for roast
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste white wine (or lemon juice or orange juice)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- slices lemon
Suggested Tools
- Pan non-stick
Preparation
1. Store raw chicken in a sealed container in the coldest part of the fridge at a maximum temperature of 41°F and avoid its liquids dripping onto other foods.
2. Do not wash raw chicken: you could spread germs through water splashes.
3. After touching the chicken, thoroughly wash utensils, surfaces, and hands with warm water and soap to avoid cross-contamination.
4. Cook the chicken well.
How do I know if the chicken is well cooked?
Cut the slice at the thickest part: the meat should show no signs of pink and the juices should be completely clear.Remove the chicken breast slices from the fridge at least one hour before cooking.
In a dish, pour:
– the low glycemic index flour sifted with a sieve and also add the bran that does not pass through;
alternatively, whole wheat semolina or whole wheat flour.
– a mix of herbs and spices for roast;
and mix.Flour the chicken slices on both sides.
Heat a large non-stick pan – without butter and without oil – place the chicken slices without overlapping them, brown a couple of minutes on each side.
Season with a pinch of salt and grind the pepper.
Drizzle the floured chicken slices with white wine ensuring they are evenly moist and there is no dry flour left.
If you are also cooking for children or prefer to avoid wine in cooking, you can replace it with lemon juice or orange juice.Continue cooking until the liquid is completely evaporated and the chicken scallops become golden.
Serve.
Grind a little more pepper, add some chopped parsley and drizzle with a little extra virgin olive oil.Serve them accompanied by lemon slices.
Your light chicken scallops with white wine are ready.
Enjoy your meal!
Storage, Tips, and Variations
Alternatively, you can use turkey breast cut into thin slices.
You can use gluten-free flour for a gluten-free version.
You can season the breading with your choice of herbs and spices.
The cooked chicken scallops keep in the refrigerator in an airtight container for up to a couple of days.
FAQ
How do I know if the chicken is well cooked?
Cut the slice at the thickest part: the meat should show no signs of pink and the juices should be completely clear.
