Prep 10 mins
Cook 10 mins
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.
- 118.29 ml unbleached flour
- 14.79 ml cajun seasoning, to taste (I like the spices used in Cajun Style Oven Fries or any good homemade Cajun spice mix)
- 4.92 ml paprika
- 4 skinless chicken breasts, pounded to about 1/3-inch
- salt and pepper
- 22.18 ml olive oil
- 177.44 ml chicken stock
- 29.58 ml fresh lemon juice
- 29.58 ml capers, drained
- fresh parsley (to garnish)
- 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.
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!
Great recipe. I made a little more sauce, since I had a cup of chicken broth. I used about 3 tablespoons of fresh lemon juice and added a lot more capers, since we love them. I saved the extra flour mixture and used a little of that to thicken the sauce. The whole family loved it. Definitely one to make again!
I knew DH and I would love this and it was definately a hit! We love lemons and capers and the lemon flavor was there but not real strong. Made for the Aussie/NZ tag game.