This was my yummy clean dinner a few nights ago! Only 219 calories per serving!
INGREDIENTS:
3 medium lemons thinly sliced and seeded
4 chicken breasts halved and pounded thin
1/4 cup of gluten free or whole wheat flour
1 1/2 cup of vegetable or chicken stock (low sodium)
3 TBSP drained capers
3 TBSP fresh chopped parsley
DIRECTIONS:
Preheat oven to 325 and line baking sheet with parchment paper. Arrange lemon slices and brush with a teaspoon of olive oil. Roast until slightly dry and beginning to brown. About 15-20 mins.
Pound out the chicken and season with a LITTLE but of salt and pepper. Sodium cause you to retain water! Dredge with flour, shake off excess and put in non stick skillet with a tsp of olive oil. Cook until brown on each side.
Add broth and bring to a boil scraping excess flour into sauce. Stir in capers. Cook until chicken is mostly cooked. Add the roasted lemons and parsley and cook 5-8 more minutes until sauce thickens and chicken is cooked through!
Serve with 1/2 cup of quinoa or brown rice. (Calories to be added to above)
Adapted from Eating Well
INGREDIENTS:
3 medium lemons thinly sliced and seeded
4 chicken breasts halved and pounded thin
1/4 cup of gluten free or whole wheat flour
1 1/2 cup of vegetable or chicken stock (low sodium)
3 TBSP drained capers
3 TBSP fresh chopped parsley
DIRECTIONS:
Preheat oven to 325 and line baking sheet with parchment paper. Arrange lemon slices and brush with a teaspoon of olive oil. Roast until slightly dry and beginning to brown. About 15-20 mins.
Pound out the chicken and season with a LITTLE but of salt and pepper. Sodium cause you to retain water! Dredge with flour, shake off excess and put in non stick skillet with a tsp of olive oil. Cook until brown on each side.
Add broth and bring to a boil scraping excess flour into sauce. Stir in capers. Cook until chicken is mostly cooked. Add the roasted lemons and parsley and cook 5-8 more minutes until sauce thickens and chicken is cooked through!
Serve with 1/2 cup of quinoa or brown rice. (Calories to be added to above)
Adapted from Eating Well
