Saturday, April 28, 2007
Today was a busy cooking day! I felt better about my cookies because dinner was pretty light. I forget where I got this recipe I just came across it in my g-mail, where I copy recipes that look good. The only big change I made was adding garlic. Because let's face it, I love garlic! I will also say that I used too many capers. I didn't measure and more came out than I expected. You can tell in the picture.
I served this over whole wheat angel hair pasta.
1 tablespoon olive oil
4 (6-ounce) skinless, boneless chicken breast halves [I used 6 chicken tenders]
1/2 teaspoon salt
1/4 teaspoon black pepper
1/3 cup fat-free, less-sodium chicken broth
2 tablespoons dry white wine
1 1/2 tablespoons fresh lemon juice
1/4 cup chopped fresh parsley
1 tablespoon capers, drained
[2 cloves garlic]
Heat oil in a large nonstick skillet over medium-high heat.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper. Add chicken to pan [this is when I put the crushed garlic in]; cook 4 minutes on each side or until done. Remove from pan. Add broth, wine, and lemon juice to the pan; reduce heat, and simmer 1 minute. Stir in the parsley and capers. Spoon sauce over chicken.
Yield: 4 servings (serving size: 1 breast half and 1 tablespoon sauce)CALORIES 227 (22% from fat); FAT 5.5g (sat 1g,mono 3g,poly 0.8g); PROTEIN 39.7g; CHOLESTEROL 99mg; CALCIUM 27mg; SODIUM 505mg; FIBER 0.3g; IRON 1.6mg; CARBOHYDRATE 1.1g