- 1 lb. boneless, skinless, chicken breasts
- 1/2 tsp. kosher salt
- 1/4 tsp. black pepper
- 1/2 cup whole wheat flour
- 4 Tbsp. olive oil (divided)
- 1 tsp. garlic, minced
- 1 cup chicken stock
- 1 Tbsp. lemon juice
- 1 tsp. capers
- 1-1/2 tsp. cornstarch
- 2 tsp. water
- 2 tbsp. chopped parsley (optional)
1. Trim excess fat from chicken breasts and cut into 2-inch pieces.
2. Place chicken pieces between two sheets of plastic wrap and gently pound with a mallet to 1/3" uniform thickness.
3. Season chicken with salt and pepper and dredge in flour.
4. Heat 2 Tbsp. olive oil in a non-stick pan and sauté chicken cubes on each side until golden brown. Remove chicken from pan and reserve.
5. Add remaining 2 Tbsp. olive oil to pan. Add garlic. Sauté until garlic begins to color, being careful not to burn.
6. Add chicken stock and lemon juice to pan, stir thoroughly, scraping bottom of pan. Add capers and bring to a simmer.
7. Combine cornstarch and water to form a slurry, and whisk into the simmering liquid. Continue to simmer, reducing to desired consistency.
8. Add chicken back into sauce and reheat for one minute. Garnish with chopped fresh parsley, if desired, plate and serve. Serve with whole wheat pasta, brown rice or other whole grain pilaf.
Yield: 5 servings
Nutritional Information per 2/3 cup
Fat: 7 g
Saturated Fat: .5 g
Carbohydrates: 11 g
Protein: 20 g
Dietary Fiber: 1 g
Sodium: 360 mg
Cholesterol: 45 mg