Yield: Serves 4
Total:
Ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
2 ounces all-purpose flour, divided (about 1/2 cup)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 1/2 tablespoons butter, divided
2 tablespoons olive oil, divided
1/4 cup finely chopped shallots
4 medium garlic cloves, thinly sliced
1/2 cup dry white wine
3/4 cup fat-free, lower-sodium chicken broth, divided
2 tablespoons fresh lemon juice
1 1/2 tablespoons drained capers
3 tablespoons coarsely chopped fresh flat-leaf parsley
Ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
2 ounces all-purpose flour, divided (about 1/2 cup)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 1/2 tablespoons butter, divided
2 tablespoons olive oil, divided
1/4 cup finely chopped shallots
4 medium garlic cloves, thinly sliced
1/2 cup dry white wine
3/4 cup fat-free, lower-sodium chicken broth, divided
2 tablespoons fresh lemon juice
1 1/2 tablespoons drained capers
3 tablespoons coarsely chopped fresh flat-leaf parsley
Preparation:
1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Place 1 teaspoon flour in a small bowl, and place remaining 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.
2. Melt 1 tablespoon butter in a large skillet over medium-high heat. Add 1 tablespoon 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.
3. 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 1/4 cup broth to reserved 1 teaspoon flour; stir until smooth. Add remaining 1/2 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 1/2 tablespoons butter, juice, and capers. Place 1 chicken breast half on each of 4 plates; top each serving with about 2 tablespoons sauce. Sprinkle each serving with about 2 teaspoons parsley.
Nutritional Information:
1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Place 1 teaspoon flour in a small bowl, and place remaining 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.
2. Melt 1 tablespoon butter in a large skillet over medium-high heat. Add 1 tablespoon 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.
3. 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 1/4 cup broth to reserved 1 teaspoon flour; stir until smooth. Add remaining 1/2 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 1/2 tablespoons butter, juice, and capers. Place 1 chicken breast half on each of 4 plates; top each serving with about 2 tablespoons sauce. Sprinkle each serving with about 2 teaspoons parsley.
Nutritional Information:
Calories: 365
Fat: 16.3g
Saturated fat: 6.1g
Monounsaturated fat: 7.3g
Polyunsaturated fat: 1.5g
Protein: 41.1g
Carbohydrate: 9.3g
Fiber: 0.7g
Cholesterol: 118mg
Iron: 2.1mg
Sodium: 574mg
Calcium: 41mg
Fat: 16.3g
Saturated fat: 6.1g
Monounsaturated fat: 7.3g
Polyunsaturated fat: 1.5g
Protein: 41.1g
Carbohydrate: 9.3g
Fiber: 0.7g
Cholesterol: 118mg
Iron: 2.1mg
Sodium: 574mg
Calcium: 41mg
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