4 servings (serving size: 1 thigh and about 2 tablespoons sauce)
4 chicken thighs, skinned
1 tablespoon all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
1 large egg white, lightly beaten
1 teaspoon water
1/2 cup Italian-seasoned breadcrumbs
2 teaspoons olive oil
1/2 cup fat-free, less-sodium chicken broth
1/2 cup white wine
2 tablespoons fresh lemon juice
2 garlic cloves, minced
2 tablespoons chopped fresh parsley
1 tablespoon capers, drained
Grated lemon rind (optional)
How to Make It
Place chicken in a heavy-duty zip-top plastic bag; add flour, salt, and pepper. Seal bag, and shake to coat chicken. Combine egg white and water in a shallow dish. Remove chicken from bag. Dip each piece in egg white mixture, and dredge in breadcrumbs.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 to 4 minutes on each side or until browned. Add broth, wine, lemon juice, and garlic to pan; bring to a boil. Cover, reduce heat, and simmer 8 minutes. Add parsley and capers, and simmer, uncovered, 5 minutes or until chicken is no longer pink in center. Sprinkle with grated lemon rind, if desired.
My family and guests
loved this recipe....but I did change it in the following way:
·Did not use any garlic
(a family member can't eat garlic); substituted fresh thyme for the
garlic (added at the end)
·Did not use any
breading or the egg.
gluten free flour (family member has celiac).
·Added more capers than
I served it on a bed
of spaghetti squash plus lighted sautéed multi-color carrots, broccoli and cauliflower.
aprilLumpkin should have given it a shot without capers, especially since that was its only complaint. Unbelievably tasty, low on calories, and easy to make. And that is from someone who, generally, is not a lemon type of person (also, did not include the capers, as I couldn't find them...likely because I'm still not 100% sure what the heck they are; though, it sounds like that was a good thing). I would also recommend starting with a medium, instead of medium-high heat for the initial browning. Mine ended up a bit overdone with the recommended temp/time.
Anything with Capers and Garlic is a must for me ! However, the combination of lemon juice and capers gives off a sour aftertaste. Initially you taste the garlic and meat which is great, then the doors open and you are handed a sour taste that makes you beg for water. I can say this meal goes well with tea- minus the lemon.