Bursting with flavor, this super-fast entrée features chicken that is cooked, then “marinated” for a few minutes in a light but richly seasoned sauce.
Recipe information
Yield
serves 4, 3 ouces chicken and 1 tablespoon sauce per serving
Ingredients
Preparation
Step 1
Sprinkle the Italian seasoning, oregano, and pepper on both sides of the chicken. Using your fingertips, lightly press the seasonings so they adhere.
Step 2
In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 to 5 minutes on each side, or until no longer pink in the center.
Step 3
Meanwhile, in a small bowl, stir together the wine, capers, lemon zest, lemon juice, garlic, rosemary, and remaining 2 teaspoons oil.
Step 4
When the chicken is done, pour in the wine mixture. Bring to a boil and boil for 30 seconds, or until the sauce is reduced slightly. Remove from the heat. Turn the chicken pieces several times to coat evenly. Cover and let stand for 3 minutes to absorb flavors. Transfer the chicken to plates, leaving the sauce in the skillet.
Step 5
Stir the sauce, scraping to release any browned bits. Spoon the sauce over the chicken.
nutrition information
Step 6
(Per Serving)
Step 7
Calories: 170
Step 8
Total Fat: 5.0g
Step 9
Saturated: 1.0g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 0.5g
Step 12
Monounsaturated: 3.0g
Step 13
Cholesterol: 66mg
Step 14
Sodium: 266mg
Step 15
Carbohydrates: 1g
Step 16
Fiber: 1g
Step 17
Sugars: 0g
Step 18
Protein: 27g
Step 19
Dietary Exchanges
Step 20
3 Lean Meat
