Ingredients (serves 2):
- 2 boneless, skinless chicken breasts
- 1/4 cup whole wheat flour (or gluten-free flour)
- 1 tablespoon olive oil
- 1/2 cup low-sodium chicken broth
- 2 tablespoons fresh lemon juice
- 1 tablespoon capers, drained
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
- 1 teaspoon garlic powder (optional)
- 1 teaspoon dried oregano (optional)
Instructions:
- Prepare the chicken:
- Start by placing the chicken breasts between two sheets of plastic wrap or parchment paper. Gently pound them to an even thickness (about 1/2 inch) using a meat mallet or rolling pin.
- Season both sides of the chicken breasts with salt, pepper, garlic powder, and dried oregano.
- Coat the chicken:
- Dredge the chicken breasts lightly in the whole wheat flour, shaking off any excess.
- Cook the chicken:
- In a large skillet, heat the olive oil over medium-high heat. Add the chicken breasts and cook for 4-5 minutes on each side, until golden brown and cooked through. Remove the chicken from the pan and set aside.
- Make the sauce:
- In the same skillet, add the chicken broth, lemon juice, and capers. Bring to a simmer, scraping any browned bits from the bottom of the pan for added flavor. Let the sauce simmer for 2-3 minutes.
- Finish the dish:
- Return the chicken breasts to the skillet, spooning the sauce over them. Cook for another 2 minutes to reheat the chicken and let it soak up some of the sauce.
- Serve:
- Remove the chicken from the skillet and plate it. Spoon the sauce over the top and garnish with fresh parsley.
Why this version is healthier:
- Chicken breasts are lean protein, and using whole wheat flour adds fiber and nutrients.
- The olive oil provides healthy fats, and the lemon-caper sauce is light yet full of flavor without needing heavy cream or butter.
- Low-sodium chicken broth keeps the dish lighter in sodium while still flavorful.
This dish pairs beautifully with a side of steamed vegetables or a small serving of whole grains like quinoa or brown rice for a well-balanced meal!
Enjoy this light, bright, and healthy twist on the classic Chicken Piccata!
