Enjoy a restaurant favorite right at home with less of the calories and fat.
(modification of recipe originally from Cooking Light)
Serves 4
- 4 (4-ounce) skinless, boneless chicken breast halves
- ½ cup + 1 teaspoon all-purpose flour
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 2 tablespoons unsalted butter, divided
- 2 tablespoons olive oil, divided
- ¼ cup finely chopped shallots
- 4 medium garlic cloves, thinly sliced
- ½ cup dry white wine
- ¾ cup fat-free, reduced sodium chicken broth, divided
- 2 tablespoons fresh lemon juice
- 1 tablespoon drained capers
- 2 tablespoons coarsely chopped fresh flat-leaf parsley
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ½ inch thickness using a meat mallet or small heavy skillet. Place 1 teaspoon flour in a small bowl, and place the remaining ½ cup flour in a shallow dish. Sprinkle both sides of chicken evenly with salt and pepper. Dredge chicken in flour in shallow dish; shake off excess flour.
Melt 1 tablespoon butter in a large skillet over medium-high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add chicken to pan; sauté 4 minutes on each side or until done. Remove chicken from pan; keep warm.
Heat remaining 1 tablespoon oil in pan; swirl to coat. Add shallots to pan; sauté 3 minutes, stirring frequently. Add garlic; sauté 1 minute, stirring constantly. Add wine; bring to a boil, scraping pan to loosen browned bits. Cook until liquid almost evaporates, stirring occasionally. Add ¼ cup broth to reserved 1 teaspoon flour; stir until smooth. Add remaining ½ cup broth to pan; bring to a boil. Cook until reduced by half (about 5 minutes). Stir in flour mixture; cook 1 minute or until slightly thick, stirring frequently. Remove from heat; stir in remaining 1 tablespoon butter, lemon juice, and capers. Sprinkle with parsley.
Nutritional Info/Serving: Calories 306, Fat 17 g, Protein 27 g, Carbs 5 g
21 Day Fix Container Equivalents/Serving: 1 Red, 3 tsp
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