Good For You
Lemon-Caper Chicken
Roasted Asparagus and Wild Rice
Ingredients
- 6 (4-oz) boneless, skinless chicken breasts
- 3 Tbsp all-purpose flour
- ¼ cup butter
- ½ cup low-sodium chicken broth
- ¼ cup lemon juice
- 2 Tbsp capers
Instructions
- Pound chicken to an even thickness in a zip-top plastic bag using the heel of your hand or a meat mallet. Sprinkle chicken with flour.
- Melt butter in a large nonstick skillet over medium-high heat. Add chicken, and cook 3 minutes per side or until browned.
- Add broth, lemon juice, and capers to skillet. Bring to a boil, reduce heat, and simmer 3 minutes or until sauce is slightly thickened.
Side Dish Ingredients
- 2 (10-oz) pkg asparagus tips
- 1 Tbsp olive oil
- ¼ tsp salt
- ¼ tsp pepper
- 2 (8.8-oz) pouches microwaveable long grain and wild rice
- ½ cup slivered almonds, toasted
Side Dish Instructions
- Preheat oven to 400°F. Toss together asparagus and oil on a large rimmed baking sheet; spread in a single layer. Bake 10 minutes or until crisp tender; season with salt and pepper.
- Meanwhile, cook rice according to package directions; toss with nuts.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
205
|
216
|
421
|
| Fat (g) | 9 | 9 | 18 |
| Sat. Fat (g) | 5 | 1 | 6 |
| Protein (g) | 27 | 7 | 34 |
| Carb (g) | 4 | 30 | 34 |
| Fiber (g) | 0 | 5 | 5 |
| Sodium (mg) | 209 | 514 | 723 |
Mediterranean Meal Plan
This recipe selected from the eMeals Mediterranean Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
