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Chicken Breasts with Roasted Lemons

Provided by EatingWell.com

Tangy roasted lemons harmonize beautifully with chicken. They are also delicious chopped and sprinkled over fish.

 

Chicken Breasts with Roasted Lemons

 

 

 

 


RECIPE OVERVIEW

Serves
4
Prep Time
40 min.
Total Time
40 min.
Nutrition Profile: Diabetes Appropriate   Healthy Weight   Heart Healthy   Low Calorie   Low Carb   Low Sat Fat   Low Sodium  

 

INGREDIENTS

3 medium lemons, thinly sliced and seeded

1 teaspoon extra-virgin olive oil

1/8 teaspoon salt

4 boneless, skinless chicken breast halves, (about 1 pound total), trimmed

Freshly ground pepper, to taste

1/4 cup all-purpose flour

1 1/4 cups reduced-sodium chicken broth

2 tablespoon drained capers, rinsed

2 teaspoons butter

3 tablespoon chopped fresh parsley, divided

 

COOKING DIRECTIONS

Step 1
To prepare roasted lemons: Preheat oven to 325°F. Line a baking sheet with parchment paper. Arrange lemon slices in a single layer on it. Brush the lemon slices with 1 tablespoon oil and sprinkle with 1/8 teaspoon salt. Roast the lemons until slightly dry and beginning to brown around the edges, 25 to 30 minutes.

Step 2
Meanwhile, prepare chicken: Cover chicken with plastic wrap and pound with a rolling pin or heavy skillet until flattened to about 1/2 inch thick. Sprinkle the chicken with 1/8 teaspoon salt and pepper. Place flour in a shallow dish and dredge the chicken to coat both sides; shake off excess (discard remaining flour).

Step 3
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 2 to 3 minutes per side. Add broth and bring to a boil, scraping up any browned bits. Stir in capers. Boil until the liquid is reduced to syrup consistency, 5 to 8 minutes, turning the chicken halfway. Add the roasted lemons, butter, 2 tablespoons parsley and more pepper, if desired; simmer until the butter melts and the chicken is cooked through, about 2 minutes. Transfer to a platter. Sprinkle with the remaining 1 tablespoon parsley and serve.

 


MAKE AHEAD TIP

Cover and refrigerate the roasted lemons (Step 1) for up to 2 days.

 

NUTRITION INFO

Per serving
Calories: 219
Carbohydrates: 6g
Fat: 7g
Protein: 28g
Dietary Fiber: 1g
Saturated Fat: 2g
Monounsaturated Fat: 3g
Cholesterol: 72mg
Potassium: 376mg
Sodium: 396mg
Exchanges: 1/2 fruit, 4 very lean meat, 1 fat
Carbohydrate Servings: 1/2

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Shopping List
  • 1. 3 medium lemons, thinly sliced and seeded
  • 2. 1 teaspoon extra-virgin olive oil
  • 3. 1/8 teaspoon salt
  • 4. 4 boneless, skinless chicken breast halves, (about 1 pound total), trimmed
  • 5. Freshly ground pepper, to taste
  • 6. 1/4 cup all-purpose flour
  • 7. 1 1/4 cups reduced-sodium chicken broth
  • 8. 2 tablespoon drained capers, rinsed
  • 9. 2 teaspoons butter
  • 10. 3 tablespoon chopped fresh parsley, divided
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