Chicken with Lemon-Caper Sauce

Health score
19%
Chicken with Lemon-Caper Sauce
45 min.
4
271kcal

Suggestions


Indulge in a delightful culinary experience with our Chicken with Lemon-Caper Sauce, a dish that perfectly balances flavor and nutrition. Ready in just 45 minutes, this recipe is ideal for a quick yet satisfying lunch or dinner, serving up to four people. With only 271 calories per serving, you can enjoy a delicious meal without the guilt.

The star of this dish is the tender, skinless, boneless chicken breast, which is pounded to an even thickness for optimal cooking. The magic happens when the chicken is sautéed in rich butter, allowing it to absorb the zesty flavors of fresh lemon juice and savory capers. This combination creates a vibrant sauce that elevates the dish, making it a standout main course.

Not only is this recipe easy to prepare, but it also boasts a fantastic caloric breakdown, with over 56% of its calories coming from protein, making it a great choice for those looking to maintain a healthy lifestyle. The addition of fresh parsley not only enhances the flavor but also adds a pop of color to your plate.

Whether you're cooking for family or entertaining guests, Chicken with Lemon-Caper Sauce is sure to impress. Its bright flavors and simple preparation make it a go-to recipe for any occasion. So, roll up your sleeves and get ready to savor a dish that’s as delicious as it is nutritious!

Ingredients

  • 0.3 teaspoon pepper black
  • tablespoons butter 
  • tablespoons capers drained
  • 0.5 cup less-sodium chicken broth fat-free
  • tablespoons flat-leaf parsley minced
  • tablespoons flour all-purpose
  • 0.3 cup juice of lemon fresh
  • 0.3 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • frying pan
  • plastic wrap
  • meat tenderizer

Directions

  1. Place chicken between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet.
  2. Sprinkle chicken evenly with salt and pepper.
  3. Place flour in a shallow dish; dredge chicken in flour.
  4. Melt butter in a large nonstick skillet over medium-high heat.
  5. Add chicken to pan; cook 3 minutes. Turn chicken over.
  6. Add broth, juice, and capers; reduce heat to medium, and simmer 3 minutes, basting chicken occasionally with sauce.
  7. Sprinkle with parsley; cook 1 minute.
  8. Remove chicken from pan; keep warm.
  9. Bring sauce to a boil; cook 2 minutes or until thick.
  10. Serve over chicken.

Nutrition Facts

Calories271kcal
Protein56.17%
Fat34.98%
Carbs8.85%

Properties

Glycemic Index
47.25
Glycemic Load
3.15
Inflammation Score
-6
Nutrition Score
20.597391470619%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Apigenin
6.46mg
Luteolin
0.03mg
Kaempferol
5.3mg
Myricetin
0.45mg
Quercetin
6.97mg

Nutrients percent of daily need

Calories:271.38kcal
13.57%
Fat:10.28g
15.82%
Saturated Fat:4.59g
28.7%
Carbohydrates:5.85g
1.95%
Net Carbohydrates:5.4g
1.96%
Sugar:0.49g
0.54%
Cholesterol:123.91mg
41.3%
Sodium:616.45mg
26.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.16g
74.31%
Vitamin B3:18.32mg
91.58%
Selenium:57.1µg
81.58%
Vitamin B6:1.29mg
64.58%
Vitamin K:51.24µg
48.8%
Phosphorus:371.64mg
37.16%
Vitamin B5:2.53mg
25.25%
Potassium:681.19mg
19.46%
Vitamin C:12.1mg
14.67%
Vitamin B2:0.22mg
12.78%
Magnesium:49.84mg
12.46%
Vitamin B1:0.16mg
10.83%
Vitamin A:485.8IU
9.72%
Zinc:1.09mg
7.28%
Vitamin B12:0.41µg
6.81%
Iron:1.21mg
6.72%
Folate:26.14µg
6.54%
Manganese:0.09mg
4.65%
Copper:0.08mg
4.15%
Vitamin E:0.57mg
3.81%
Calcium:19.46mg
1.95%
Fiber:0.46g
1.83%
Vitamin D:0.17µg
1.13%
Source:My Recipes