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baghag
:P
Member since 5/05 10278 total posts
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Lemon caper chicken
I got this recipe from a South Beach email. Made it yesterday for lunch, and it came out really well!
Lemon-Caper Chicken
Ingredients 1 tablespoon olive oil 4 thinly-sliced boneless, skinless Chicken breast halves (about 4oz each) 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 1-2 tablespoons minced fresh parsley
Instructions 1. 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.
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.
Nutritional Information: 258 calories 17 total fat (5 g sat) 72 mg cholesterol 5 g carbohydrate 21 g protein 1 g fiber 142 mg sodium
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Posted 9/11/06 10:26 AM |
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