Lemon Caper Chicken
Prep Time: 10 min
Cook Time: 20 min
Tart lemon and briny capers make a light-tasting chicken that’s terrific served alongside brown rice and a mixed green salad.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
4 boneless, skinless chicken breasts
3 tbsp (45 mL) whole wheat flour
1/4 tsp (1.25 mL) salt
1/2 tsp (2.5 mL) black pepper, freshly ground
3/4 cups (175 mL) red onions, minced
1 cup (250 mL) low-sodium chicken broth
2 tsp (10 mL) lemon zest
2 tbsp (30 mL) lemon juice, fresh
2 tbsp (30 mL) capers, drained
1 tbsp (15 mL) olive oil
1/4 cup (60 mL) parsley, fresh, minced
1 Place chicken breasts in bag along with the whole-wheat flour and salt and pepper and coat breasts evenly in mixture.
2 Combine onion, low sodium chicken broth, lemon zest and juice and capers in a small sauce pan. Bring to a boil and continue boiling until sauce is reduced to half its original volume (about 15-20 minutes).
3 Heat olive oil over medium high heat in a non-stick skillet. Add chicken breasts and sauté until golden brown or until cooked through and internal temperature reaches 165°F (74°C).
4 To serve, place chicken breasts on individual serving plates, top with sauce and garnish with minced fresh parsley.