Thursday, January 6, 2011

Weight Watchers Chicken with Lemon & Capers

I used boneless, skinless chicken thighs & breasts.



My new cast iron roasting pan I got for Christmas.  I tried this recipe
for the first time and it turned out very well. 

Weight Watchers
Sauteed Chicken Thighs
with Lemon and Capers

Cooking spray
1/4 cup all-purpose flour
1/4 tsp black pepper
1 1/4 lbs boneless, skinless chicken thighs,
about 8 thighs
1 cup canned chicken broth
2 Tbsp fresh lemon juice
1 1/2 Tbsp capers
3 cups string beans steamed or roasted (Side Dish)

Coast a 12-inch nonstick skillet with cooking spray, set over medium-high heat.
In a small bowl, combine flour with pepper; sprinkle over chicken.
 Brown chicken in a single layer in prepared skillet until golden on bottom, about 6 minutes;
flip and brown on second side, about 4 minutes more.
Remove chicken from skillet; set aside (if necesssary, brown chicken in two batches.)
Pour broth into skillet and scrape up any browned bits with a wooden spoon.
Return chicken to skillet, cover, and reduce heat to low, simmer until heated through,
about 3 minutes.  Stir in lemon juce and capers; heat for 30 seconds. 
(At this point I popped lid on my new cast iron roaster and put in oven @325 for one hour)
Yields 2 chicken thighs, 3/4 cup string beans, and about
1 1/2 tablespoons sauce per serving.
5 Points Plus Per Serving

Yummy!

The Hubs loved it!

Mumzie

4 comments:

chemo said...

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Miss Jean said...

Sounds delicious!

Sue said...

Since I am trying to be good w/my eating habits these days, this recipe comes in at an opportune time, Yvonne! Sounds delish. :-)
Sue

Micki said...

Sounds wonderful, but I went vegan, so can't try it, but thanks so much!
Micki