Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Sauce | 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
- 1 tablespoon olive oil
- 4 chicken breast fillets, halved lengthwise
- cracked black pepper
- 1½ tablespoons olive oil, plus extra oil for sauce
- 2 tablespoons capers
- 1 teaspoon chile flakes
- 1 tablespoon finely grated lemon rind
- 2 cloves garlic, sliced
- 2 tablespoons lemon juice
- ½ cup chopped parsley
Directions
Heat the oil in a frying pan over medium heat.
Sprinkle the chicken with the pepper and add to the pan.
Cook for 5 minutes each side or until browned.
Add the extra oil, capers, chile flakes, lemon rind and garlic, cook for 1 minute, then add the lemon juice and parsley.
Serve with a rocket (arugula) salad.
Category:Caper Recipes
Category:Cathy's Recipes
Category:Lemon peel Recipes
Category:Garlic Recipes
Category:Parsley Recipes
Category:Chicken breast Recipes