Recipe by The South Beach Diet Online
"In minutes, you will have a completely satisfying Phase Two & Three main dish you'll make again and again. Feel free to double the recipe for a crowd (but use two skillets), or halve the recipe for an intimate dinner. Make sure to buy thinly sliced breasts - they are usually sold four to a package. If you cant find them, slice a medium-sized breast crosswise, resulting in a 1/2-inch thick piece, about 4 oz in weight. Place each piece between two sheets of plastic wrap and lightly pound to flatten to an even thickness."
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thinly-sliced boneless, skinless chicken breast halves
Salt and pepper
whole-wheat flour, divided
reduced sodium chicken broth
fresh lemon juice
minced fresh parsley
I love lemon-caper chicken, so I was a bit skeptical of a lower-carb recipe. I didn't bother buying the whole-wheat flour, but rather omitted the flour all together (thus it can be used for Phase 1, 2, or 3 of South Beach) and it turned out great. You can use a bit of garlic and a few tablespoons of finely chopped white onions instead of the shallot. Also, I like to add a couple slices of lemon to the pan when the chicken is cooking to give it a more lemony flavor. Goes well with Spinach-stuffed mushroom and a salad.
Just okay. We made this as a pasta dish by cubing the chicken before cooking and serving over whole wheat pasta and it was still pretty bland. Will try again, but probably will make several alterations.
I've been trying to re-create the Chicken Piccata dish from one of my fave restaurants, and this is as close as I've come. I used regular flour (not true to SB diet), and added a lot more capers. It also took much longer than 1 minute to reduce the sauce to the proper consistancy. It was delicious and easy enough to make on a weeknight! Will make this over and over!!!!
This recipe is good, definitely healthy. The chicken turned out juicy & tender, but I do wish the sauce was a little thicker. Will make this one again! VERY EASY!
This recipe was VERY good. I added some fresh garlic when I grilled the chicken, and to the sauce I added an extra cup of chicken broth, about a teaspoon of cornstarch, a teaspoon of sugar, and some garlic powder. It took about 5 minutes to cook it down to my desired thickness. I garnished it with green onions and served it with chicken flavored rice and some corn. Delicious and Healthy! This one is def. a keeper.
It smelled fantastic. Chicken was very juicy, but just a nice alternative to plain ole chicken. Good to try once, wouldn't bother again.
I really liked the fresh lemon flavor of this dish along with the crispness from browning in whole-wheat flour. I did add some corn starch for thickening because I thought the sauce was too thin. I am on the South beach diet, however my family is not so I love to ask how they like a dish and then tell them it was a "special diet" dish to see their reactions.
Very easy and flavorful.
* Percent Daily Values are based on a 2,000 calorie diet.
Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
** Calories: 203
** Calories from Fat: 65
Hard to believe, but many kids will be back in school at the end of the month. Get ready.
You won't believe all the things you can do with cauliflower. It's a great low-carb option.
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