12 ounces boneless, skinless chicken tenders
2 tablespoons flour
4 tablespoons olive oil (MUFA)
2 tablespoons freshly squeezed lemon juice
2 tablespoons chopped fresh parsley
2 teaspoons capers, minced
Freshly ground black pepper
1. Lay the tenders on a work surface. With a smooth scaloppine pounder or a rolling pin covered in plastic wrap, flatten to 1?4" thickness. Dredge the cutlets lightly in the flour.
2. Heat a large skillet over medium-high heat. Add the oil to the skillet and heat until sizzling. Place the chicken in the skillet. Cook for 2 minutes per side or until lightly browned and cooked through.
3. Add the lemon juice, parsley, and capers. Bring the mixture to a boil. Reduce the heat and simmer for 2 minutes to allow the flavors to blend. Season to taste with the pepper. Serve the chicken with the pan juices.
Note: Pounding the chicken breasts to an even thickness is an important step because it allows the chicken to cook evenly so both ends are moist and delicious.
235 calories, 21 g protein, 4 g carbohydrates, 15 g fat, 2 g saturated fat, 49 mg cholesterol, 108 mg sodium, 0 g fiber
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