Ingredients:
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
Directions:
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.
Nutritional Info:
235 calories, 21 g protein, 4 g carbohydrates, 15 g fat, 2 g saturated fat, 49 mg cholesterol, 108 mg sodium, 0 g fiber
Flat Belly Diet Recipes
Try These Delicious Flat Belly Diet Recipes To Help With The Flat Belly Diet Plan.
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Ingredients:
4 large romaine lettuce leaves
3 ounces medium shrimp
1 tablespoon china blue scallion ginger glaze
1/4 cup celery, chopped
2 tablespoons red onion, minced
1/4 cup fresh red bell peppers, chopped
2 tablespoons cashews
Directions:
Glaze shrimp with the ginger glaze and broil, then chill. Toss chilled shrimp with celery, red onion, peppers and cashews and roll in lettuce leaves used as wraps.
Nutritional Info Per Serving:
| CALORIES | 245.2 CAL |
| FAT | 9.1 G |
| SATURATED FAT | 1.9 G |
| CHOLESTEROL | 165.8 MG |
| SODIUM | 357.7 MG |
| CARBOHYDRATES | 17.3 G |
| TOTAL SUGARS | 8.9 G |
Ingredients:
4 6-inch corn tortillas, warmed
1/2 cup boca ground burger crumbles, microwaved
1/2 cup baby spinach leaves
1/4 cup salsa
1/4 cup avocado, sliced
Directions:
1.
Microwave the Boca Ground Burger Crumbles, then split evenly between the 4 warmed corn tortillas. Top each tortilla with an equal share of spinach, salsa and avocado.
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