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Fast & Fit:
150 Quick & Healthy Everyday Recipes Ready in Just 30 Minutes or Less
by Ellen Haas
Serving size: 1 chicken breast



• 4 boneless, skinless chicken breasts, weighing 4 to 6 ounces each
• 1½ tablespoons olive oil
• salt and freshly ground black pepper to taste
• 1/4 cup flour for dredging
• 1/2 cup low-sodium chicken broth
• 2 tablespoons lemon juice
• 2 tablespoons capers
• 2 tablespoons chopped parsley

Cooking Instructions

1. Lay the chicken breasts between two pieces of waxed paper and pound each cutlet with the flat end of a mallet until thin.

2. Heat the olive oil in a large nonstick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.

3. Saute the chicken over high heat, about 3 minutes on each side. Remove to a warm platter and keep warm.

4. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley, and serve.

Note: You may have to saute the chicken in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.

Nutrition Information

    Per Serving: Calories 238; Fat 8g; Protein 34g; Sodium 429mg; Carbohydrate 7g; Fiber 0g; Saturated Fat 1g


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