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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 220
  • Calories from fat: 18%
  • Fat: 4.4g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.7g
  • Protein: 40.5g
  • Carbohydrate: 2.5g
  • Fiber: 0.1g
  • Cholesterol: 99mg
  • Iron: 1.4mg
  • Sodium: 675mg
  • Calcium: 26mg

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

  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.
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