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Lemon Caper Chicken

Tart lemon and briny capers make a light-tasting chicken that’s terrific served alongside brown rice and a mixed green salad.
Serves: 4
Prep Time: 10 min
Cook Time: 20 min

Ingredients

4 boneless, skinless chicken breasts
3 tbsp whole wheat flour
¼ tsp salt
½ tsp black pepper, freshly ground
¾ cups red onions, minced
1 cup low-sodium chicken broth
2 tsp lemon zest
2 tbsp lemon juice, fresh
2 tbsp capers, drained
1 tbsp olive oil
¼ cup parsley, fresh, minced

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Place chicken breasts in bag along with the whole-wheat flour and salt and pepper and coat breasts evenly in mixture.

  2. Combine onion, low sodium chicken broth, lemon zest and juice and capers in a small sauce pan. Bring to a boil and continue boiling until sauce is reduced to half its original volume (about 15-20 minutes).

  3. Heat olive oil over medium high heat in a non-stick skillet. Add chicken breasts and sauté until golden brown or until cooked through and internal temperature reaches 165°F (74°C).

  4. To serve, place chicken breasts on individual serving plates, top with sauce and garnish with minced fresh parsley.

Helpful Tip

30 mL lemon juice = juice from half a lemon. Capers are the flower bud of a bush native to the Mediterranean and parts of Asia. The small buds are picked, sun-dried and then pickled in a vinegar brine. The pungent flavor of capers lends piquancy to many sauces and condiments; they're also used as a garnish for meat and vegetable dishes.

Nutrition Info

Per 375 g serving Amount
Calories370
Protein63 g
Fat8 g
Saturated Fat2 g
Carbohydrate9 g
Fibre2 g
Sugar2 g
Cholesterol155 mg
Sodium440 mg
Per 375 g serving % Daily Value
Potassium26
Calcium4
Iron10
Vitamin A8
Vitamin C20
Vitamin B685
Vitamin B1254
Folate12
Zinc28