More Great Recipes: Main Dish | Poultry | South Beach | Stove

Lemon-Caper Chicken ~ Phase 2


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Member since 2007

Serves 4 | Prep Time | Cook 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


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


Pairs Well With


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

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