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Lemon-Caper Chicken
Serves: 12
Prep time: 5 minutes
Cook time: 15 minutes
Cook time: 15 minutes
Ingredients:
INGREDIENTS (Nutrition) * 1 tablespoon olive oil * 4 thinly-sliced boneless, skinless chicken breast halves * Lemon pepper * 4 teaspoons whole-wheat flour, divided * 1 medium shallot, minced * 2 tablespoons drained capers * 1/2 cup reduced sodium / low fat chicken broth * 1/4 cup fresh lemon juice * 1 tablespoon minced fresh parsley
INGREDIENTS (Nutrition) * 1 tablespoon olive oil * 4 thinly-sliced boneless, skinless chicken breast halves * Lemon pepper * 4 teaspoons whole-wheat flour, divided * 1 medium shallot, minced * 2 tablespoons drained capers * 1/2 cup reduced sodium / low fat chicken broth * 1/4 cup fresh lemon juice * 1 tablespoon minced fresh parsley
Nutritional Information:
Lemon-Caper Chicken "In minutes, you will have a completely satisfying Phase Two & Three main dish you'll make again and again. Feel free to double the recipe for a crowd (but use two skillets), or halve the recipe for an intimate dinner. Make sure to buy thinly sliced breasts - they are usually sold four to a package. If you cant find them, slice a medium-sized breast crosswise, resulting in a 1/2-inch thick piece, about 4 oz in weight. Place each piece between two sheets of plastic wrap and lightly pound to flatten to an even thickness.
Lemon-Caper Chicken "In minutes, you will have a completely satisfying Phase Two & Three main dish you'll make again and again. Feel free to double the recipe for a crowd (but use two skillets), or halve the recipe for an intimate dinner. Make sure to buy thinly sliced breasts - they are usually sold four to a package. If you cant find them, slice a medium-sized breast crosswise, resulting in a 1/2-inch thick piece, about 4 oz in weight. Place each piece between two sheets of plastic wrap and lightly pound to flatten to an even thickness.
DIRECTIONS 1. Warm oil in large nonstick skillet over medium-high heat. Pat chicken breasts with paper towels to thoroughly dry. Season chicken with lemon pepper, then lightly coat with flour, using about 1 tsp for each breast. 2. Lay chicken in skillet; cook 2 to 3 minutes, until golden brown, gently pressing down on breast to ensure equal browning. Reduce heat to medium. Turn breasts; cook 2 to 3 minutes longer, until golden brown and cooked through. Remove breasts to a serving platter. 3. Reduce heat to low; add shallots and capers to skillet. Cook 30 seconds, stirring. Add broth and juice, cook 1 minute, until incorporated and thickened, stirring. Stir in parsley, pour sauce over chicken. Serve immediately. Recipe easily halved to serve 2. Filed under: General
