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Low Calorie Chicken Breast

Tender Low-Calorie Chicken Breasts with Lemon Garlic Pan Sauce Recipe

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Calories: 270
Ingredients Method Notes

Ingredients
  

  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680g)
  • 1 tsp salt
  • ½ tsp black pepper
  • ½ tsp garlic powder
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • ½ cup low-sodium chicken broth
  • 2 tbsp fresh lemon juice
  • 1 tsp cornstarch mixed with 1 tbsp water
  • 1 tbsp capers, drained
  • 2 tbsp chopped fresh parsley

Method
 

  1. Flatten the chicken breasts to an even ½-inch thickness, then season both sides with salt, pepper, and garlic powder.
  2. Heat the olive oil in a large skillet over medium-high heat. Sear the chicken for 4 minutes per side, until golden and cooked to 160°F (71°C). Remove to a plate and cover.
  3. Reduce heat to medium, add the minced garlic, and stir for 30 seconds. Pour in the broth and lemon juice, scraping up any browned bits. Bring to a simmer, whisk in the cornstarch slurry, and cook for 1-2 minutes until thickened. Stir in the capers.
  4. Return the chicken to the skillet, spoon sauce over the top, and warm through for 1 minute. Serve sprinkled with parsley.

Notes

Flattening the chicken to a consistent ½-inch thickness is the key to cooking it evenly, so don’t rush through that step. The sauce will continue to thicken as it sits off the heat, so serve the chicken right away for the best texture.