Chicken is a healthy and delicious way to get more protein in your diet. In fact, one of the American Heart Association’s five goals to eating healthy is to eat more chicken, fish, and beans than other meats. It’s a lean, low-fat protein that suppresses and helps control homocysteine, an amino acid that can cause heart disease at high levels. We also recommend using coconut oil as a substitute for butter when you’re frying or sautéing foods, as it could reduce cholesterol and boost thyroid function. With capers packing a powerful flavor punch for only a few calories, this recipe is nutritious and delicious!
- 4 large boneless skinless chicken breasts
- ⅓ cup bread crumbs (more as necessary)
- ¼ cup coconut oil (more as necessary)
- 4 cloves garlic, minced
- 2 cups chicken broth or white wine or some combination of both
- ⅓ cup lemon juice
- ¼ cup capers, rinsed and drained
- ⅓ cup butter
- 1 tbsp. dried parsley
- Preheat the oven to 200° and place a platter in it to warm.
- Cut the chicken breast into thin 3″ medallions. Season with salt and pepper and coat with bread crumbs. Heat the coconut oil in the skillet.
- Pan-fry the chicken until it’s golden brown, about 5 minutes per side. Work in batches so the chicken isn’t crowded. Add more oil as needed. Put the cooked chicken on the warm platter in the oven as you finish.
- Drain most of the oil from the skillet, leaving a thin coating. Add in the garlic and stir until fragrant (about 30 seconds).
- Add the chicken broth or white wine and scrape and mix in any brown bits from the bottom of the skillet.
- Add lemon juice and capers, stir, and bring to a boil. Let the sauce thicken and reduce slightly, stirring occasionally, for 5-7 minutes.
- Add the butter and let it melt, stirring occasionally. Remove from heat and add parsley.
- Place the chicken on a serving platter and spoon the sauce over the top. This dish (and sauce) go really well with rice!
Sources: Journal of General Internal Medicine – http://link.springer.com/article/10.1007/s11606-014-2965 | Centers for Disease Control and Prevention – http://www.cdc.gov/flu/protect/keyfacts.htm