Recipes
LEMON-CAPER CHICKEN ~ PHASE 2
Lemon-Caper Chicken ~ Phase 2
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: ..
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INGREDIENTS
- Servings: 4
- 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
RECIPE BACKSTORY
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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