Sauteed Chicken Cutlets with Sage and Capers
These Sauteed Chicken Cutlets with Sage and Capers are easy for a work-night dinner, and this tasty recipe that uses just one teaspoon of cornstarch in two servings is low-carb, low-glycemic, gluten-free, and South Beach Diet friendly. Use the Diet-Type Index to find more recipes like this one.
I first posted this recipe for Sauteed Chicken Cutlets with Sage and Capers back in 2005, when I made it for a quick after-work dinner after a busy day teaching school. I’d had it on my list of recipes needing updated photos for quite a while, so when I recently found myself with two chicken breasts thawed in the fridge and thinking about something for dinner, it was a win/win decision to cook it again.
I made this when it was nearly dark outside, so I used my Lowel Ego Lights to take the photos, and although I prefer natural light, I’m happy with the new photos compared to what I took in 2005 with the little point and shoot camera I had then. Best of all, I liked the chicken as much as I did the first time, and this was a great dinner.
I found this recipe originally in a cookbook called Lose Weight the Smart Low-Carb Way, and the recipe called for butter stirred into the sauce at the end. I reduced the amount of butter the first time I made this, and this time I skipped the flour and just browned the chicken in olive oil. The recipe does have a tiny bit of cornstarch, an ingredient I use very sparingly, but it’s such a small amount that I wouldn’t worry about it. When I make this again I might make a tiny bit more sauce, so I’ll make a note of that in the recipe.
Trim all visible fat from the chicken breasts and then put them one-at-a-time into a heavy plastic bag and pound until the chicken is an even 1/4 inch thick. Mix the chicken stock and capers and the cornstarch and water so they’re ready to go as soon as the chicken is done.
Season the chicken on both sides with rubbed sage, Vege-Sal (or salt), and black pepper. Heat the olive oil in a heavy frying pan and saute chicken until it’s nicely-browned on the first side, about 3-4 minutes. Then turn and cook about 3 minutes more on the second side. (Chicken will feel firm, but not hard to the touch when it’s done.)
Remove chicken to a serving plate, add the stock and capers, and cook about 2 minutes, scraping off any browned bits from the bottom of the pan. Then whisk in the cornstarch-water mixture and cook about 1 minute more, until sauce starts to thicken. Add 2 tsp. butter (or more) and stir until it’s melted into the sauce. Pour sauce over chicken and serve.
This would be great with The Best Easy Cauliflower Rice for a low-carb meal.
More Delicious Ideas with Chicken Breasts:
Game Changing Lemon Chicken Breasts from More Than Burnt Toast
Chicken Breasts with Cilantro and Red Thai Curry Peanut Sauce from Kalyn’s Kitchen
Chicken with Mango Barbecue Sauce from The Perfect Pantry
Pan-Grilled Chicken with Green Olive, Caper, and Lemon Relish from Kalyn’s Kitchen
Chipotle Chicken with Creamy Spinach from Andrea Meyers
Sauteed Chicken Cutlets with Sage and Capers
These Sauteed Chicken Cutlets with Sage and Capers are easy for a work-night dinner!
- 2 boneless, skinless chicken breasts
- 1/2 cup chicken stock, preferably homemade (or more; see note at the end of the recipe)
- 1 T rinsed capers
- about 1/2 tsp. Vege-Sal (vegetable seasoned salt) or salt
- about 1/4 tsp. fresh ground black pepper
- about 1/2 tsp. dried rubbed sage
- 2-3 tsp. olive oil (or use butter if you prefer)
- 1 tsp. cornstarch mixed into 2 tsp. cold water
- 1 T butter
- Trim all visible fat and membranes from chicken breasts, then place one at a time in a heavy plastic bag and pound until 1/4 inch thick. (Don’t worry if the chicken changes shape, getting it an even thickness is what’s important.)
- Mix chicken stock and capers in small bowl. Mix cornstarch and water in small measuring cup.
- Rub both sides of chicken with Vege-Sal or salt, pepper, and sage. Use a frying pan which will hold the chicken without crowding. Heat pan, then add olive oil and heat again.
- When oil is hot, add chicken and saute over medium heat until chicken is well browned on both sides and cooked through, about 3-4 minutes per side. (The chicken is done when it feels firm but not hard if you press on it with a finger.)
- Remove chicken to serving plates and add stock and caper mixture to pan, scraping the bottom to get any browned bits. Cook 2 minutes, stir in cornstarch mixture and cook about 1 minute more.
- Stir in the 2 tsp. butter until it’s melted into the sauce. Pour sauce over chicken and serve.
I wouldn’t have minded a little more of the flavorful sauce with this recipe so next time I might use 2-3 T more chicken stock, another tsp. of capers, and a tiny bit more cornstarch.
The recipe was adapted from Lose Weight the Smart Low-Carb Way.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe uses a tiny bit of butter and cornstarch, both of which are not really recommended for the South Beach Diet, but the amount used of these ingredients is so small that I wouldn’t worry about it. Even with that little bit of cornstarch, this is still a very low-carb, low-glycemic recipe.
Find More Recipes Like This One:
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