CHICKEN PICCATA

Ingredients
4-4oz boneless skinless chicken breasts
3 tbsp all-purpose flour
½ cup fat-free chicken stock or broth
1 tbsp fresh squeezed lemon juice
2 tbsp capers – drained
salt and pepper
non-fat cooking spray

Method
1. Place each chicken breast between plastic wrap or in large zip lock baggie. Pound chicken breast until meat is about ¼ inch in thickness.
2. On plate add 2 tablespoons of flour, salt and pepper and mix. Coat each chicken piece in flour mixture until both sides are lightly coated.
3. In small bowl add broth, lemon juice, capers and last tablespoon of flour and mix thoroughly.
4. Spray a large skillet with non-fat cooking spray; heat over medium-high heat. Add chicken and cook for 2-4 minutes, turning each piece over half way through cooking time. (If your pan will not accommodate all pieces make sure to spray pan between batches to prevent sticking.) Chicken is done when juices run clear.
5. Remove chicken from pan and add broth mixture giving it a quick stir before adding to pan. Bring to a boil, stirring constantly until mixture thickens. Pour sauce over chicken and serve immediately.

Yield: 4 servings – 4 oz per person

Nutritional Information:
Calories………………..130
Fat ………….................1.5 g
Protein……………........22 g