Sunday, January 31, 2010
Lemon Caper Chicken
Years and years ago, back about 10 years ago, I was on an online diet program called eDiets. I ended up quitting because they went from this awesome diet that concentrated on healthy eating habits and a diet based on the American Heart Association's recommendations to a site that let you choose between "traditional eDiets," Atkins, and someone else's diet. I thought they were sellouts and I told them so. Looking at their site now, it looks like they still offer three choices, if not specifically two branded diets.
Anyway, the other reason I quit was that the support was in forums, and since not everyone was on the same plan anymore, the forums got weird and unhelpful. As it was I made a bunch of friends, which was pretty cool. And I got a recipe for Lemon Caper Chicken, which I have evolved over the last 10 years. Last night, about 1/2 hour before dinner time, I realized I had not planned anything, took a quick look in my fridge and freezer, and realized it was Lemon Caper Chicken time. Good thing my brain always makes sure I buy ingredients for it even when I'm not particularly thinking of making it.
2 small boneless skinless chicken breasts, butterflied and then cut into small pieces
2T whole wheat flour
juice of 1/2 lemon
1 c fat free chicken broth
Sprinkle spices into the flour and mix well. Spray a nonstick pan with cooking spray and set the heat to medium-high. Pat dry your pieces of chicken and lightly coat the pieces in the flour mixture, and add them to the pan. Cook for a few minutes and turn. Cook a few more minutes on the second side.
Add chicken broth, lemon, and capers to the pan with the chicken and turn heat down to medium-low. Continue cooking until the broth becomes thick and sticks to the chicken.
Serves 2. I ran this through WW's points builder and I cannot believe it but it's 3 points per serving! Serve with brown rice or pasta or whatever you want because it's 3 points!