3 tbsp white all purpose flour
1/2 tsp salt
1/4 tsp black pepper
4 boneless skinless chicken breasts
2 tsp olive oil
1 tsp butter
2 tsp garlic cloves, chopped , minced
3/4 cup fat free reduced sodium chicken broth
1 tbsp fresh lemon juice
2 tbsp chopped parsley (Italian parsley)
1 tbsp capers, drained
3 parsley sprigs (optional)
1 fresh lemons , sliced (optional)
In a shallow pie plate combine the flour with salt and pepper and reserve 1 tablespoon of flour mixture.
Place chicken breast between sheets of waxed paper or plastic wrap and pound chicken until it reaches 1/2-inch thickness.
Remove chicken and coat with remaining flour mixture.
In a large nonstick skillet heat oil and butter over medium heat until butter has melted.
Add floured chicken to skillet mixture and cook both sides 4 to 5 minutes each or until chicken has cooked through.
Once chicken is cooked place on serving platter and set aside.
Add garlic to same skillet and cook and stir garlic 2 minutes over medium heat.
Take reserved flour mixture and add to skillet, cooking mixture for 1 minute and stirring constantly.
Add broth and lemon juice to skillet mixture and allow to simmer, stirring frequently for about 2 minutes until the sauce becomes thick.
Add parsley and capers to skillet and stir into mixture.
Spoon sauce over chicken, garnishing with lemons slices and parsley sprigs if desired and serve.
**Makes a great meal served with any vegetables or low-carb grains.
- Makes 4 servings
- Amount Per Serving
- Calories 178.2
- Total Carbs 5.2g
- Dietary Fiber 0.3g
- Sugars 0.1g
- Total Fat 4.7g
- Saturated Fat 1.3g
- Unsaturated Fat 3.4g
- Potassium 329.2mg
- Protein 27.1g
- Sodium 521.7mg
- Dietary Exchanges
- 1/2 Fat
- 1/4 Starch
- 3 1/2 Very Lean Meat