LEMON-CAPER CHICKEN ~ PHASE 2

 

  • Cooking Time:
  • Servings: 4
  • Preparation Time:

Ingredients

  • 1 tablespoon olive oil
  • 4 thinly-sliced boneless, skinless chicken breast halves
  • Salt and pepper
  • 4 teaspoons whole-wheat flour, divided
  • 1 medium shallot, minced
  • 2 tablespoons drained capers
  • 1/2 cup reduced sodium chicken broth
  • 1/4 cup fresh lemon juice
  • 1 tablespoon minced fresh parsley

Directions

  • DIRECTIONS
  • Warm oil in large nonstick skillet over medium-high heat. Pat chicken breasts with paper towels to thoroughly dry. Season chicken with salt and pepper, then lightly coat with flour, using about 1 tsp for each breast.
  • 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.
  • 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.
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 204
  • Total Fat: 7.4g
  • Cholesterol: 72mg
  • Sodium: 303mg
  • Total Carbs: 6.1g
  • Dietary Fiber: 0.6g
  • Protein: 27.7g

Notes

South Beach Diet

Servings Per Recipe: 4

Amount Per Serving

Calories: 204

Total Fat: 7.4g

Cholesterol: 72mg

Sodium: 303mg

Total Carbs: 6.1g

Dietary Fiber: 0.6g

Protein: 27.7g

Categories: Main Dish  Poultry  South Beach  Stove 

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