Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Chive | 1 tbsp (3g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tbs all purpose flour
- 1/4 tsp each salt and ground pepper
- 4 skinned boned chicken breast halves, tenderloins removed
- 2 tsp oil
- 1/2 cup chicken broth
- 1/4 cup water
- 2 thinly sliced large garlic cloves
- 2 tbs lemon juice
- 1 tsp capers
- 1 tbs butter
- 2 tbs snipped chives
- Broccoli
- Lemon slices
Directions
Mix flour, salt and pepper on a sheet of wax paper.
Add chicken, turn to coat. Shake off excess.
Heat oil in a skillet.
Add chicken and cook 6 min. turning once until golden and done.
Remove to dinner plates.
Add chicken broth, water and garlic to skillet, bring to a boil.
Reduce heat and simmer 1 min. or until garlic is tender.
Stir in lemon juice and capers, remove from heat.
Stir in butter until melted, then chives.
Spoon over chicken.
Serve with broccoli and lemon slices. Makes 4 servings