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Ingredients
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2 8-ounce boneless, skinless chicken breasts
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½ teaspoon salt, divided
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½ teaspoon ground pepper, divided
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¼ cup white whole-wheat flour
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3 tablespoons extra-virgin olive oil, divided
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½ cup thinly sliced leek
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2 tablespoons sliced shallot
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1 tablespoon lemon zest
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¼ cup lemon juice
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1 cup low-sodium chicken broth
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1 tablespoon capers
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1 tablespoon butter
Directions
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Remove and reserve chicken tenders (if attached) for another use. Slice each breast in half horizontally to make 4 pieces total. Place on a cutting board and cover with a large piece of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan to an even thickness of about 1/4 inch. Sprinkle with 1/4 teaspoon each salt and pepper. Place flour in a shallow dish and dredge the cutlets to coat both sides, shaking off excess. (Discard remaining flour.)
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Heat 2 tablespoons oil in a large skillet over medium-high heat. Add 2 pieces of chicken and cook, turning once, until evenly browned and cooked through, 2 to 3 minutes per side. Transfer to a large serving plate and tent with foil to keep warm. Repeat with the remaining chicken.
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Add the remaining 1 tablespoon oil, leek and shallot to the pan. Cook, stirring occasionally, until just softened, 1 to 2 minutes. Add lemon juice; bring to a boil. Cook, scraping up any browned bits from the bottom of the pan, until the lemon juice is reduced by about half, about 45 seconds. Add broth, zest, capers and the remaining 1/4 teaspoon salt and pepper. Cook, stirring, until the sauce is reduced by about half, 4 to 7 minutes. Remove from heat; stir in butter. Serve the sauce over the chicken.
Nutrition Facts (per serving)
279 | Calories |
17g | Fat |
8g | Carbs |
25g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 3 oz. chicken & 3 Tbsp. sauce | |
Calories 279 | |
% Daily Value * | |
Total Carbohydrate 8g | 3% |
Dietary Fiber 1g | 4% |
Total Sugars 1g | |
Protein 25g | 50% |
Total Fat 17g | 21% |
Saturated Fat 4g | 21% |
Cholesterol 70mg | 23% |
Vitamin A 296IU | 6% |
Vitamin C 10mg | 11% |
Folate 16mcg | 4% |
Sodium 417mg | 18% |
Calcium 28mg | 2% |
Iron 2mg | 10% |
Magnesium 29mg | 7% |
Potassium 306mg | 7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.