Recipe by COOKGIRl
From Bon Appetit November 1997. Can you believe it's low fat? This is begging to be served with red beans and rice! Cornbread sounds good, too! Tofu can be substituted for the chicken.
Top Review by SVELTE
I made this last night with 1 tweak for my diet, instead of flour I substituted wheat germ and a spicy Cajun blackening for the coating. PERFECT! It had an additional nutty depth, a little heat and was even more low fat. We really enjoyed the lemon caper sauce. Everything went great paired with steamed broccoli. Even the Fiance was unaware he was eating capers until it was gobbled gone! So stoked to sneak an ingredient I love in under his picky nose with such a slamming sauce!
- 1⁄2 cup unbleached flour
- 1 tablespoon cajun seasoning, to taste (I like the spices used in Cajun Style Oven Fries or any good homemade Cajun spice mix)
- 1 teaspoon paprika
- 4 skinless chicken breasts, pounded to about 1/3-inch
- salt and pepper
- 1 1⁄2 tablespoons olive oil
- 3⁄4 cup chicken stock
- 2 tablespoons fresh lemon juice
- 2 tablespoons capers, drained
- fresh parsley (to garnish)
Directions See How It's Made
- In shallow bowl combine the flour, Cajun seasoning mix and paprika. Season the chicken pieces with salt and pepper.
- Dip the chicken into the flour mixture to coat completely.
- Heat the olive oil in a heavy, non-stick pan on medium-high heat. Saute the chicken until brown on both sides and cooked through, approximately 4 minutes per side.
- Transfer the chicken to a serving plate and vent with a piece of foil on top.
- Next add the broth, lemon juice and capers to the skillet and bring to boil, scraping up the brown bits from bottom of skillet.
- Boil the mixture until the sauce thickens slightly and can coat a spoon, about 5 minutes or so. Season sauce to taste with salt and pepper.
- Spoon sauce over chicken and serve. Garnish with fresh parsley.