Adapted from CooksAid.com
|Serving Size||½ of recipe|
|Total Fat||6 g|
|Saturated Fat||1 g|
|Total Carbohydrate||9 g|
|Dietary Fiber||0.5 g|
Servings and Times
Ingredients and Preparation
|Boneless, skinless chicken breast halves||2|
|Olive oil||2 teaspoons|
|All-purpose flour||2 tablespoons|
|Reduced-sodium chicken broth||¼ cup|
|Juice of 1 lemon|
|Garlic clove, minced||1|
|Freshly ground black pepper to taste|
- Place chicken between 2 sheets of plastic wrap and pound to a ½-inch thickness with your fist or a rolling pan.
- Heat oil in a large nonstick skillet over medium to medium-high heat. Dredge chicken in flour and cook in skillet for about 3 minutes per side, or until cooked through. Remove chicken from pan, cover, and set aside.
- Add broth, lemon juice, capers, and garlic to pan, and cook 1-2 minutes, until thickened, scraping brown bits off the bottom of the pan as the sauce cooks.
- Top chicken with sauce and serve.
4 very lean meats; 1 fat
Side Suggestions: Spaghetti
Side Suggestions: Steamed Green Beans