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Chicken Breasts with Tarragon-Caper Sauce

Yield 4 servings (serving size: 1 chicken breast half and 2 tablespoons 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.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. 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.