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Tuesday, October 19, 2010

Chicken Breasts with Caper Sauce

Another great healthy recipe from Weight Watchers. This chicken was super flavorful and the sauce is reminiscent of gravy although much better for you! Serve it with rice and veggies for a great low-cal meal!

So far I have lost 8 pounds with 4 more to go! The only downside is that they just decreased my daily points value based on my new weight. Good thing for activity points! I'd love to hear any weight loss tips or healthy ideas you might have in the comments.

Ingredients:
1 cup reduced-sodium chicken broth
1/2 tsp Sherry vinegar
4 large garlic cloves
1/8 tsp peppercorn
1 leaf bay leaf
10 oz uncooked boneless, skinless chicken breast, 2 halves
1/4 tsp table salt
1/8 tsp black pepper, freshly ground
1 tsp olive oil
1 tsp capers, drained
1 tsp butter, softened
1 tsp all-purpose flour
Directions:Bring the broth, vinegar, garlic, peppercorns, and bay leaf, to a boil in a small saucepan. Reduce the heat and simmer until the liquid is reduced to about 3/4 cup and the garlic is very tender, 8–9 minutes. Discard the peppercorns and bay leaf; puree the garlic mixture in a blender.

Sprinkle the chicken with the salt and pepper. Heat the oil in a medium nonstick skillet over medium heat. Add chicken and cook until browned, about 5 minutes on each side. Add the garlic mixture and capers; partially cover and cook, turning the chicken, until heated through, 2–3 minutes longer.

Meanwhile, mix the butter and flour in a small custard cup to form a paste. Stir it into the sauce until blended and smooth. Simmer until the sauce is thickened, about 1 minute. Yields 1 chicken breast half and 1/3 cup sauce per serving.

Servings: 2
Points: 5

Labels: ,

3 Comments:

Blogger Kirby said...

This sounds really yummy, I love the taste of capers with chicken! Congats on losing 8 lbs! I wouls say just keep up with what your doing, It seems to be working! I have cut out most of my sugar all together, I splurge about once a week or so on dessert, and it has helped me!

October 19, 2010 at 3:43 PM  
Blogger anniebakes said...

Great job on the weight loss, keep up the great work!! anne

October 20, 2010 at 10:05 AM  
Blogger Christy said...

another fabulous recipe! i love capers...i find the salty briny flavor so satisfying. congrats on your weight loss...you are almost there! thank you for linking up to tuesday night supper club!

October 20, 2010 at 5:59 PM  

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C + C Marriage Factory: Chicken Breasts with Caper Sauce

Chicken Breasts with Caper Sauce

Another great healthy recipe from Weight Watchers. This chicken was super flavorful and the sauce is reminiscent of gravy although much better for you! Serve it with rice and veggies for a great low-cal meal!

So far I have lost 8 pounds with 4 more to go! The only downside is that they just decreased my daily points value based on my new weight. Good thing for activity points! I'd love to hear any weight loss tips or healthy ideas you might have in the comments.

Ingredients:
1 cup reduced-sodium chicken broth
1/2 tsp Sherry vinegar
4 large garlic cloves
1/8 tsp peppercorn
1 leaf bay leaf
10 oz uncooked boneless, skinless chicken breast, 2 halves
1/4 tsp table salt
1/8 tsp black pepper, freshly ground
1 tsp olive oil
1 tsp capers, drained
1 tsp butter, softened
1 tsp all-purpose flour
Directions:Bring the broth, vinegar, garlic, peppercorns, and bay leaf, to a boil in a small saucepan. Reduce the heat and simmer until the liquid is reduced to about 3/4 cup and the garlic is very tender, 8–9 minutes. Discard the peppercorns and bay leaf; puree the garlic mixture in a blender.

Sprinkle the chicken with the salt and pepper. Heat the oil in a medium nonstick skillet over medium heat. Add chicken and cook until browned, about 5 minutes on each side. Add the garlic mixture and capers; partially cover and cook, turning the chicken, until heated through, 2–3 minutes longer.

Meanwhile, mix the butter and flour in a small custard cup to form a paste. Stir it into the sauce until blended and smooth. Simmer until the sauce is thickened, about 1 minute. Yields 1 chicken breast half and 1/3 cup sauce per serving.

Servings: 2
Points: 5

Labels: ,