Tuesday, January 26, 2010

Through the storm we reach the shore

Monday was my first 100% good eating day in a while! Hooray for good eating days!

I cooked dinner last night to give my boyfriend's mom a break. Plus, her cooking has been pretty blah lately. So, I was way too tired to get in my elliptical workout. But I did do Slim in 6. Today is my 6Th and last day on the first level of Slim in 6! Tomorrow, I start Ramp It Up and let me tell you, I am not looking forward to it.

I found this recipe in an issue of Cooking Light (October 2009). Now, you know I only try the things with inexpensive ingredients and easy ones. This recipe was cheap and super easy!

Where have all my capers gone?

Chicken with Lemon-Caper Sauce
4 (6 ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
3 tablespoons all-purpose flour
2 tablespoons butter
1/2 cup fat-free, less-sodium chicken broth
1/4 cup fresh lemon juice
2 tablespoons capers, drained
3 tablespoons minced flat-leaf parsley

1. Place chicken between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Place flour in a shallow dish; dredge chicken in flour.

2. Melt butter in a large nonstick skillet over medium high heat. Add chicken to pan; cook 3 minutes. Turn chicken over. Add broth, juice, and capers; reduce heat to medium, and simmer 3 minutes basting chicken occasionally with sauce. Sprinkle with parsley; cook 1 minute. Remove chicken from pan; keep warm.

3. Bring sauce to a boil; cook 2 minutes or until thick. Serve over chicken.

Yield 4 servings (serving size: 1 breast half and 1 tablespoon of sauce)
Nutritional Info

Seriously, this recipe was super easy and super yummy. The chicken came out very moist and flavorful. The only thing I would do different is once I've cooked one side of the chicken, I would turn it over and cook for 3 minutes, then add the liquids and capers. I followed the recipe and added the liquids right after turning over and the chicken did not cook all the way through so I had to cook it separately from the sauce for a bit. I also used dried parsley instead of fresh. It still came out awesome!


  1. This recipe looks great. Thanks for sharing. I don't eat chicken but I bet you could do it with fish too. I'll have to try it out soon!

  2. You've made me hungry Little Miss Fatty Pants!

  3. I love anything that is super easy-but sounds fancy! That looks so good.

  4. trust me guys, this stuff is good esp. if you like lemony flavors and capers!!! It was even better the next day.

    Allie - hmm? I never thought of trying it on fish. I bet it'd be really good on some tilapia.

  5. That looks so yummy and the nutritional content isn't bad! Thanks for sharing!

  6. I love all things with capers... yum! I might have to make a vegetarian version of this :) Thanks for the idea!

  7. Bowmanh - your welcome!

    Rebeca - if you come up with something, please post! there's a newbie vegetarian in my house.