Chicken with Lemon Caper Sauce
Think of this as a delicious smothered chicken with fancy flair. Serve with angel hair pasta or rice tossed with olive oil and garlic.
Servings Prep Time
64 (ounce) servings 10 minutes
Cook Time
20minutes
Servings Prep Time
64 (ounce) servings 10 minutes
Cook Time
20minutes
Ingredients
  • 1/3cup all-purpose flour
  • salt and pepper to taste
  • 6 boneless, skinless chicken breastspounded thin, if desired, 4-5-ounce
  • 2tablespoons olive oil
  • 1teaspoon minced garlic
  • 1 1/2cups low-sodium fat-free chicken broth
  • 1/2cup lemon juice
  • 1/2cup wine or low-sodium fat-free chicken brothfat-free chicken broth
  • 1/4cup capersdrained
Instructions
  1. In plastic bag, combine flour and season to taste. Add chicken to coat.
  2. In large nonstick skillet coated with nonstick cooking spray, heat oil. And cook chicken breasts over medium high heat, until lightly brown, about 3–4 minutes each side. Remove chicken to plate.
  3. To pan, add garlic, broth, lemon juice, wine and capers. Bring to boil, scrapping pan for loose bits. Return chicken to pan, reduce heat, cover, and simmer until chicken is tender, about 10-15 minutes.
Recipe Notes

Nutritional information per serving: Calories 209 kcal, Calories from Fat 34%, Fat 8 g, Saturated Fat 1 g, Cholesterol 73 mg, Sodium 222 mg, Carbohydrates 7 g, Dietary Fiber 0 g, Total Sugars 1 g, Protein 25 g, Dietary Exchanges: 1/2 starch, 3 lean meat

Terrific Tip: Look for thin chicken breasts in the store. To pound chicken, use meat pounder or something hard, cover chicken with wax paper and pound to flatten-tenderizes chicken.

Nutritional Nugget: This protein rich meal helps to ensure growth, to repair body tissue, and to maintain a healthy immune system.