Post by chief_cook2 on Oct 21, 2003 18:39:42 GMT -6
(Great source of protein without all the fat.)
8 oz. plain yogurt
4 boneless, skinless chicken breasts
1/2 cup flour
1tbs. paprika
salt, to taste
pepper, to taste
1 Tbsp. olive oil
1 tsp margarine
1 1/2 Tbs. lemon juice
2 cloves garlic, minced
1/2 cup lemon juice
1/2 cup water
2 Tbsp. capers
The night before, coat chicken in yogurt; place in a container and marinate overnight in the refrigerator. When ready to cook, rinse
chicken and pat dry. Mix flour, paprika, salt and pepper. Dip
both sides of the chicken breasts in the flour mixture. Put the olive
oil, margarine and 1 1/2 Tbsp. lemon juice into a large pan. Place chicken in pan with olive oil mixture. and brown on both sides until done. (You might need to add a little water to prevent burning.)
Remove chicken to a plate and keep warm. Scrape up the brown bits from the pan that the chicken was cooked in. To these bits, add the garlic, additional lemon juice, water and capers. Cook the liquid until it's reduced by half. Add the chicken back into the pan and simmer for about 3 minutes. Serve the chicken over mashed potatoes or rice and drizzle with sauce.
Makes 4 servings.
316 calories per serving
30 g protein
20 g carbs
6 g fat