Lemon-Caper Chicken - 5g Carbs, 1g Fiber
From The South Beach Diet Phase 2
This dish is a snap to make, yet it looks and tastes like something
that took special care to create. Feel free to double the recipe for
a crowd (but use two skillets), or halve the recipe for an intimate
dinner. Make sure to buy thinly sliced breasts — they are usually
sold four to a package. If you can’t find them, slice a medium-sized
breast crosswise, resulting in a 1/2-inch thick piece, about 4 ounces
in weight. Place each piece between two sheets of plastic wrap and
pound to flatten to an even thickness.
Serves 4
1 Tbsp olive oil
4 thinly-sliced boneless, skinless
Chicken breast halves (about 4 oz each)
Salt and pepper
4 tsps whole-wheat flour, divided
1 medium shallot, minced
2 Tbsp drained capers
1/2 cup reduced-sodium chicken broth
1/4 cup fresh lemon juice
1-2 Tbsp minced fresh parsley
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 (5g Sat), 72mg Cholesterol, 5g Carbs,
21g Protein, 1g Fiber, 142mg Sodium