Ingredients
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1 ¼ pounds boneless, skinless chicken breasts, trimmed
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½ teaspoon salt
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¼ teaspoon ground pepper
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2 tablespoons extra-virgin olive oil
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1 medium shallot, minced
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3 cloves garlic, minced
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2 teaspoons all-purpose flour
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½ cup low-sodium chicken broth
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½ cup dry white wine
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2 tablespoons lemon juice
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1 tablespoon butter
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1 tablespoon capers, rinsed
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2 tablespoons chopped fresh parsley
Directions
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Remove tenders from chicken and reserve for another use. Place the chicken breasts between 2 pieces of plastic wrap and gently pound with a meat mallet, rolling pin or small skillet to an even thickness of about ½ inch. Pat the chicken dry and sprinkle with salt and pepper.
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Heat oil in a large skillet over medium-high heat. Add the chicken and cook, flipping once, until well browned on both sides, 6 to 8 minutes. Continue to cook, flipping often, until an instant-read thermometer inserted in the thickest part registers 165°F, about 3 minutes more. Transfer to a clean cutting board and tent with foil to keep warm.
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Reduce heat to medium and add shallot to the pan. Cook, stirring often, until softened, 1 to 2 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Sprinkle with flour and cook, stirring, for 1 minute. Stir in broth and wine, scraping up any browned bits. Simmer until reduced by half, 3 to 5 minutes. Remove from heat and stir in lemon juice, butter, capers and parsley. Serve the chicken with the sauce.
Nutrition Facts (per serving)
264 | Calories |
13g | Fat |
7g | Carbs |
24g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 3 oz. chicken & 3 Tbsp. sauce | |
Calories 264 | |
% Daily Value * | |
Total Carbohydrate 7g | 3% |
Total Sugars 1g | |
Protein 24g | 48% |
Total Fat 13g | 17% |
Saturated Fat 4g | 20% |
Cholesterol 70mg | 23% |
Sodium 382mg | 17% |
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.