Chicken Breasts with Tarragon-Caper Sauce

It takes careful preparation to keep the skinless, boneless chicken breasts moist. Cook only until the breast feels firm when pressed in the thick center area.

Yield:

4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

Recipe from

Nutritional Information

Calories 220
Caloriesfromfat 18 %
Fat 4.4 g
Satfat 0.9 g
Monofat 2.2 g
Polyfat 0.7 g
Protein 40.5 g
Carbohydrate 2.5 g
Fiber 0.1 g
Cholesterol 99 mg
Iron 1.4 mg
Sodium 675 mg
Calcium 26 mg

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon minced shallots
1 cup fat-free, less-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons capers
3 tablespoons fresh lemon juice
2 teaspoons chopped fresh tarragon

Preparation

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin.

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the chicken with salt and pepper. Add chicken to pan; cook 2 minutes on each side or until done. Remove from pan.

Add shallots to pan; sauté 1 minute or until tender. Combine broth and cornstarch, stirring with a whisk. Add broth mixture, capers, juice, and tarragon to pan. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes), stirring frequently. Serve sauce over the chicken.

Note:

Rick Rodgers,

July 2004