Chicken with lemon-caper sauce

A healthy dish that comes together in a flash for a weeknight dinner but with its restaurant- quality look and flavors it’s perfect for when guests stop by. The tart, briny and lemony flavors will have you licking the plate clean. You may want to double up the servings as you will be craving this again the next day!

Dairy and nut free.

Servings:4

Prep time: 4 minutes. Cook time: 15 minutes

Ingredients

  • 1/4 cup flour (whole wheat or all purpose)
  • 4 – 5oz boneless, skinless /skin-on chicken thighs
  • 1/2 tsp black pepper powder
  • 1 tsp Italian seasoning (preferably no salt)
  • 1 tsp finely chopped garlic
  • 2 tsp olive oil
  • 1.5 tbsp capers, drained
  • 1 tbsp chopped parsley
  • 1 cup chicken broth
  • 2 tbsp lemon juice
  • 1/2 cup water
  • 1 tsp cornstarch (mix in a quarter cup of water)

Method

In a plate, mix together the flour, black pepper powder, Italian seasoning. Coat chicken with the flour mixture, and shake off excess.

In a skillet, heat oil, on medium flame. When hot, add garlic, and cook garlic for 30 seconds.

Add the chicken to the pan and cook. After 5 minutes, turn chicken over, and continue cooking until brown on both sides and cooked through for another 5 minutes. Should take about 10 minutes to cook on both sides. Remove from skillet and set aside

Add the chicken broth to the skillet and bring to a boil. Add in the water and the cornstarch slurry (cornstarch water mix). Continue cooking for about 2-3 minutes until the sauce is thickened. Add chicken back to the skillet, cover and simmer for about 2 minutes. Remove the lid and stir in lemon juice, capers and parsley. Turn off the stove. Divide amongst four plates, spooning the sauce over the chicken.

Serve chicken in lemon-caper sauce with a side of beans and mashed potatoes! Yum!!

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