How Many Calories are in Chicken Piccata? A Detailed Look

A traditional Italian dish called chicken piccata is made with pan-seared chicken cutlets that are full of flavor and a bright lemon-caper sauce. It has been a standard menu item in Italian restaurants for decades because it tastes great and is very simple. But is this dish that looks so rich lower in calories than you might think? Let’s look at the nutrition facts and calorie count of chicken piccata in more detail.

What is Chicken Piccata?

For those who don’t know, chicken piccata is made of thin chicken cutlets that are lightly breaded and then cooked in butter or olive oil. A pan sauce made of chicken broth, fresh lemon juice, capers, white wine or vermouth, butter, and parsley is added to the cutlets after they have been browned. The result is soft chicken that tastes like lemon, salty capers, and white wine, which is a classic mix.

Chicken piccata tastes rich, but it’s actually a pretty easy and fresh recipe that doesn’t use heavy cream, cheese, or other high-calorie ingredients like chicken parmesan or chicken alfredo. When you make chicken piccata, the pan sauce is made with chicken broth and lean chicken cutlets. The lemon flavor is very strong.

Calorie Count of Chicken Piccata

So how many calories are actually in a serving of chicken piccata? Here’s a look at the typical calorie count:

• 3-4 oz chicken cutlet (boneless, skinless breast): 130-170 calories
• 2 Tbsp all-purpose flour (for dredging): 60 calories
• 1 Tbsp olive oil or butter (for sautéing): 120 calories
• Pan sauce (made with low sodium chicken broth, lemon juice, capers, white wine): Approximately 60-80 calories

Total calories per serving: Around 370-430 calories

One serving of chicken piccata at a restaurant usually has between 370 and 430 calories. The exact number of calories can change slightly depending on the size of the chicken breast, the amount of olive oil or butter used, and the amount of sauce used.

To put that in perspective here’s how it compares to other popular Italian chicken dishes

• Chicken Parmesan: 500-700 calories
• Chicken Marsala: 400-550 calories
• Chicken Alfredo: 600-800 calories

So while certainly not a low-calorie diet food, chicken piccata is a lighter Italian chicken option. The pan sauce is made with chicken broth rather than heavy cream, keeping the calorie count moderate.

Nutrition Facts of Chicken Piccata

Beyond calories, let’s analyze the full nutritional profile of chicken piccata:

• Protein: A 4 oz chicken cutlet provides around 30g protein, fulfilling about 60% of the recommended daily intake. The protein keeps you feeling full and satisfies your dietary needs.

• Fat: With the light pan sauce and minimal added oil, chicken piccata contains around 15-20g of fat per serving. A reasonable amount that doesn’t overload you.

• Carbs: At only 15-20g carbs from the light dredging flour, this dish is low-carb friendly.

• Sodium: Chicken broth, capers, and seasoning can make the sodium content moderate at 600-800mg. Those limiting sodium may need a smaller portion.

• Vitamins and minerals: You obtain some vitamin C from the fresh lemon juice, as well as B vitamins from the chicken. A nutrition-packed dinner.

So in terms of its nutrition profile, chicken piccata supplys ample protein, moderate fats and carbs, and a nutritious vitamin/mineral profile. A balanced, nutritious Italian chicken dinner.

Tips for Lightening Up Chicken Piccata

If you want to further reduce the calorie count and lighten up chicken piccata, there are several easy ways:

• Use less butter or oil when sautéing the chicken. A spray oil lets you sear the chicken with minimal added fat.

• Choose lower sodium chicken broth and capers. This reduces the sodium content.

• Use whole wheat or panko breadcrumbs rather than flour for dredging. This adds fiber and nutrients.

• Increase veggies by sautéing spinach or mushrooms and add it to the chicken.

• Substitute broth for some of the white wine to dilute the alcohol calories.

• Use fresh herbs like parsley or basil to flavor the sauce instead of cheese.

• Serve over cauliflower rice or zucchini noodles rather than pasta or potatoes.

With a few simple substitutions, you can create a lighter yet still delicious chicken piccata. The savory flavors remain but with fewer calories and more nutrition.

How to Burn off the Calories

A 30 minute walk would burn around 100 calories, nearly offsetting the 370-430 calories in a serving of chicken piccata. Other options to burn off the calories include:

• 45 minutes of light gardening or yardwork
• 30 minutes of cycling or using an exercise bike
• 45 minutes of gentle swimming
• 60 minutes of light house cleaning or vacuuming

The key is engaging in moderate physical activity for about 30-60 minutes. This gets your body moving and helps burn the calories. Of course, restricting other calorie intake throughout the day also helps balance out the meal.

Chicken Piccata – A Classic for a Reason

In the end, while certainly not the lowest calorie meal, chicken piccata is lighter than many creamy Italian chicken dishes. With its satisfying protein content, moderate fat and carb levels, and nutritious ingredients like lemon juice, it’s a balanced dinner.

The approx. 370-430 calories is a reasonable caloric price to pay for its delicious lemon-caper flavors. By using healthy cooking methods and adding veggies, you can further lighten it up. And the calories can be offset with regular exercise. So don’t be afraid to enjoy this Italian favorite – just practice portion control and balance the rest of your diet. A little chicken piccata can be part of an overall healthy lifestyle.