This recipe is reprinted with permission from Recipes for the Heart, Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Available on ShopHeart.org, while supplies last.
Serves 4; 3 ounces chicken per serving
1 teaspoon olive oil and 2 teaspoons olive oil, divided use
5 medium green onions, thinly sliced diagonally
1 large garlic clove, crushed or minced
¼ cup plus 2 tablespoons all-purpose flour
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, slightly flattened
1 tablespoon plus 1 teaspoon capers, drained
1 tablespoon plus 1 teaspoon fat-free, low-sodium chicken broth
1 tablespoon plus 1 teaspoon fresh lemon juice
1 tablespoon plus 1 teaspoon dry white wine (regular or nonalcoholic) (optional)
1 tablespoon plus 1 teaspoon dry sherry (optional)
Pepper to taste
1 small lemon, cut into 8 slices (optional)
1 tablespoon plus 1 teaspoon snipped fresh parsley (optional)
In a large skillet, heat 1 teaspoon oil over medium heat, swirling to coat the bottom. Cook the green onions and garlic for 2 minutes, or just until tender, stirring occasionally. Transfer to a small plate. Set aside.
Put the flour on a large plate. Dip one piece of chicken in the flour, turning to lightly coat and gently shaking off any excess. Transfer to a separate large plate. Repeat with the remaining chicken.
In the same skillet, heat the remaining 2 teaspoons oil, still over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 6 minutes. Turn over. Cook for 3 minutes, or until no longer pink in the center. Stir in the capers, broth, lemon juice, wine, sherry, and green onion mixture, scraping the skillet to dislodge any browned bits. Increase the heat to high and cook for 2 minutes, or until heated through. Stir in the pepper. Serve the chicken topped with the sauce and garnished with the lemon and parsley.
Nutrients per Serving
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 73 mg
Sodium 225 mg
Carbohydrates 12 g
Fiber 2 g
Sugars 1 g
Protein 26 g
1 starch, 3 lean meat
© 2013 American Heart Association, Inc.