Chicken in Tomatoes with Capers
Serve with your pasta.

Servings: 6

• 6 boneless skinless chicken breast halves (6 ounces each)
• 3 tablespoons flour
• 1/2 teaspoon kosher salt
• 1/8 teaspoon ground black pepper
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1/4 cup fresh lemon juice
• 1 1/2 cups low sodium chicken broth
• 1/2 cup dry white wine, like a good chardonnay
• 1 can (14.5 ounces) diced tomatoes (can use plain or basil orgeano seasoned)
• 3 tablespoons capers, rinsed and drained
• 2 tablespoons chopped fresh parsley

Gently pound the chicken breasts between 2 sheets of plastic to an even thickness of about 1/2-inch. Combine flour with salt and pepper; dredge the chicken lightly in the flour mixture. You are not breading in but giving it a little coating.

Heat oil in a large skillet over medium-high heat until hot; add chicken and cook for about 5 minutes, until browned. Turn and cook for about 3 to 4 minutes longer, or until browned.

Remove chicken to a platter and keep warm. Do not clean skillet.

To the skillet, add the minced garlic, wine, and lemon juice. Simmer for 2 to 3 minutes, or until the liquid is reduced. Add the tomatoes and chicken broth; simmer for 4 minutes, or until reduced by about a quarter. Add capers and cook for 2 minutes longer. Check seasoning. Continue simmering for about 5 minutes longer, or until chicken is fully cooked. Cooking time may vary, depending on thickness of the chicken. Garnish with chopped parsley.

Per Serving: 291 Calories; 7g Fat (22.2% calories from fat); 1g Saturated Fat; 44g Protein; 9g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 672mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Low Fat Recipes Furnished by© - Copyright 2010