Lemon-Caper Chicken ~ Phase 2
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
  1. DIRECTIONS
  2. 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.
  3. 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.
  4. 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.
  5. Servings Per Recipe: 4
  6. Amount Per Serving
  7. Calories: 204
  8. Total Fat: 7.4g
  9. Cholesterol: 72mg
  10. Sodium: 303mg
  11. Total Carbs: 6.1g
  12. Dietary Fiber: 0.6g
  13. Protein: 27.7g
RECIPE BACKSTORY
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