Lemon Caper Chicken
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Place chicken breasts in bag along with the whole-wheat flour and salt and pepper and coat breasts evenly in mixture.
Combine onion, low sodium chicken broth, lemon zest and juice and capers in a small sauce pan. Bring to a boil and continue boiling until sauce is reduced to half its original volume (about 15-20 minutes).
Heat olive oil over medium high heat in a non-stick skillet. Add chicken breasts and sauté until golden brown or until cooked through and internal temperature reaches 165°F (74°C).
To serve, place chicken breasts on individual serving plates, top with sauce and garnish with minced fresh parsley.
Helpful Tip
30 mL lemon juice = juice from half a lemon. Capers are the flower bud of a bush native to the Mediterranean and parts of Asia. The small buds are picked, sun-dried and then pickled in a vinegar brine. The pungent flavor of capers lends piquancy to many sauces and condiments; they're also used as a garnish for meat and vegetable dishes.
Nutrition Info
| Per 375 g serving | Amount |
|---|---|
| Calories | 370 |
| Protein | 63 g |
| Fat | 8 g |
| Saturated Fat | 2 g |
| Carbohydrate | 9 g |
| Fibre | 2 g |
| Sugar | 2 g |
| Cholesterol | 155 mg |
| Sodium | 440 mg |
| Per 375 g serving | % Daily Value |
|---|---|
| Potassium | 26 |
| Calcium | 4 |
| Iron | 10 |
| Vitamin A | 8 |
| Vitamin C | 20 |
| Vitamin B6 | 85 |
| Vitamin B12 | 54 |
| Folate | 12 |
| Zinc | 28 |
