The first three steps of this recipe are the basis for many others: they are the directions for sautéing golden, lightly crusted chicken breasts to moist perfection. An instant read meat thermometer is the key to cooking chicken to just the right safe, yet tender degree of doneness. The chicken is cooked to safety and moist, tender goodness when it reaches 160F.
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Chicken with Lemon Butter Sauce and Capers
4 4-ounce boneless chicken cutlets
1/2 teaspoon salt
1/8 teaspoon black pepper
3 tablespoons flour
1 tablespoon canola or olive oil
1/2 cup lower sodium chicken broth
1/2 cup white wine
3 tablespoons lemon juice
2 tablespoon drained capers
1 tablespoon butter
- Lay a piece of plastic wrap roughly twice as long as your cutting board over your board, with half laying to one side. Place a chicken breast half, smooth side facing up, in the center of the board and fold the plastic wrap over it. Using the smooth side of the meat pounder, start in the middle of the chicken and pound in an outward direction until it is an even 1/4-inch thickness. Repeat with the remaining chicken.
- Combine the flour, salt and pepper on a plate. Dredge the pounded chicken in the flour, coating it thoroughly and shaking off the excess.
- Heat the oil in a large nonstick skillet over medium high heat. Add the chicken, allowing room between the pieces. Cook 4-5 minutes per side, or until the chicken is deeply golden and cooked to an internal temperature of 160 degrees. Remove from pan. (Keep warm by draping loosely, or by placing, covered in foil, in a 200F oven.)
- Add the broth and white wine to the skillet and bring to a boil. Boil about 4 minutes, until the liquid is reduced by half. Stir in the lemon juice and capers and boil until the sauce reduces enough to lightly coat a spoon, about 2 minutes more. Remove from heat.
- Swirl in the butter. Spoon the sauce over the chicken.
Makes 4 servings
228 calories, 24 g protein, 6 g carbohydrates, 0 g fiber, 9 g fat, 3 g saturated fat, 70 mg cholesterol, 585 mg sodium
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