Chicken with Sun-Dried Tomatoes and Capers

4
Serves
231
Calories
18
Nutrients
19
Vitamins

Ingredients

1 1/2 tablespoons olive oil
1/4 cup flour for dredging
1/2 cup low-sodium chicken broth
2 tablespoons lemon juice
1/2 cup sun-dried tomatoes , rehydrated and chopped
2 tablespoons capers
2 tablespoons chopped parsley

Cooking Instructions

1. Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin.

2. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.

3. Sauté the chicken over high heat, about 3 minute on each side. Remove to a warm platter and keep warm.

4. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Add the tomatoes and cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley and serve.

NOTE: You may have to sauté the chicken in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.

Serving Size: 1 chicken breast

Nutrition Information

Number of Servings: 4

Calories
231
Protein
34 g
Total Carbohydrate
7 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
1 g
Total Fat
7 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
83 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
61 %
Percent Calories from Carbohydrate
12 %
Percent Calories from Fat
27 %

Vitamin A
75 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
16 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
0 mcg
Vitamin C
5 mg
Vitamin D
0 IU
Folate
11 mcg
Vitamin E
1 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
32 mg
Iron
2 mg
Phosphorus
281 mg
Potassium
373 mg
Sodium
271 mg
Zinc
1 mg