Flat Belly Diet Chicken Piccata

Flat Belly Diet Chicken Picatta at This Mama Cooks! - thismamacooks.com

This month’s Secret Recipe Club comes from The Pretend Chef. In her post about her Chicken Piccata recipe, she shares a sweet story about when her son, “Itty Bitty” was little and she and her husband, “Mr. Sideline Chef” were living at a motel in Washington where he worked. After discovering the recipe in the Flat Belly Diet Cookbook by Cynthia Sass and Liz Vaccariello, she started making it at home. It’s a very easy dish to make and takes about 20 minutes to prepare.

The Flat Belly Diet

The Flat Belly Diet is an eating plan based incorporating monounsaturated fatty acids (MUFAs) into every meal to target belly fat. The Pretend Chef features 32 Flat Belly Diet recipes. You can also check out eight Flat Belly Diet recipes here at This Mama Cooks!

In my opinion, Cynthia and Liz use way too much olive oil in their recipes, so I’ve reduced it by half in this dish. Yes, you want to “fry up” the chicken breasts, but there was so much olive oil in the pan (1/4 cup originally) that it splattered everywhere. Using a bit less would be just as effective – and less messy I would hope. (I probably spent 10 minutes cleaning up the oil off the stovetop, counters and microwave hood.) Using less olive oil also reduces the calorie and fat gram count.

Also, I used two huge chicken breasts instead of chicken tenders, since that’s what I had in the freezer. This increased the amount of chicken used. (The Pretend Chef used 12 ounces of chicken tenders.) While you’ll be tempted to eat it all, a proper portion size would be half of the half chicken breast – about 4 ounces of chicken.

Since I’m gluten free, I dredged the chicken in brown rice flour. You can use whatever flour you like – white, whole wheat, oatmeal, rice, etc. I also doubled the lemon juice, parsley and capers. They’re really the best part of the dish!

Finally, serve this with a side dish. Some ideas would be whole wheat pasta, steamed or roasted veggies, brown rice, couscous or quinoa.

Flat Belly Diet Chicken Picatta at This Mama Cooks! - thismamacooks.com

Flat Belly Diet Chicken Piccata

Based on a recipe from the Flat Belly Diet Cookbook


  • 2 boneless, skinless chicken breast halves (approximately 16 ounces)
  • 2 tablespoons all purpose gluten free flour
  • 2 tablespoons olive oil
  • 1/4 cup lemon juice
  • 1 tablespoon dried parsley
  • 1/4 cup capers
  • ground black pepper to taste


  1. Lay the chicken breasts on a cutting board.
  2. Cover with a sheet of plastic wrap and use a meat tenderizer mallet to flatten to 1/4" thickness.
  3. Sprinkle 1/2 tablespoon of the flour on each side of the chicken breast halves. Make sure to coast the chicken as evenly as possible.
  4. Heat a large skillet over medium-high heat. Add the oil to the skillet and heat until sizzling.
  5. Place the chicken in the skillet and cook for 2 minutes per side or until lightly browned and cooked through.
  6. Remove chicken breasts from skillet and place on an oven safe plate. Keep warm in the oven until you’re ready to serve.
  7. Reduce the heat to low and simmer for 2 minutes to allow the flavors to blend.
  8. Season to taste with the black pepper.
  9. Serve the chicken with the pan juices and a side dish.
Prep Time: 15 Minutes
Cook Time: 15 Minutes
Total Time: 30 Minutes
Servings: Makes 4 servings
  • Serving size: 1/2 chicken breast
  • Calories: 291
  • Calories from Fat: 103
  • Total Fat: 11.4g
  • Saturated fat: 2.2g
  • Unsaturated fat: 9.2g
  • Sodium: 350mg
  • Total Carbohydrates: 4.8g
  • Protein: 40.3g
  • Cholesterol: 108mg

Weight Watchers POINTS = 7

More from the Secret Recipe Club!

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19 thoughts on “Flat Belly Diet Chicken Piccata

  1. Mrs. Jen B

    I adoooore chicken piccata and you’re right, the lemon + capers are the best part! All that olive oil does sound a little much…Good call, reducing it! :)

  2. Corina

    I love capers so I really want to make this now. I’ve done a similar dish in the past but with fish but never tried it with chicken.

  3. Anne-Marie Nichols Post author

    It’s so much easier to make recipes gluten free. All you need are a few alternative flours on hand for recipes like piccata, potato pancakes, stews for thickening, etc.

  4. Shelby

    This looks great and I love the changes you made. I also like finding recipes that have been made gluten free. Even though we aren’t, we have several friends who are.

  5. Pretend Chef

    Thank you so much for the blog post. I think you did a great job and chose a wonderful recipe. I really like the fact that you reduced the olive oil. I felt the amount used was too much as well. You have a fantastic blog and I am looking forward to seeing more yummies from your kitchen. Thank you again!


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