4 (6-ounce) skinless, boneless chicken breast halves
1/2 cup whole wheat flour
14 oz low fat chicken broth
4 Tbs olive oil
1/4 cup fresh lemon juice
2 Tbs capers
2 tsp minced fresh garlic
4 cups hot cooked spaghetti (about 8 ounces uncooked)
salt
pepper
2 Tbs chopped fresh flat-leaf parsley
Place each breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Place flour in a shallow dish, salt and pepper both sides of chicken then dredge chicken in flour. Heat oil in a large skillet over medium-high heat. Add chicken, and cook for 5 minutes on each side or until browned. Remove chicken from pan; keep warm. Mix leftover flour with oil in pan to form paste. Add chicken broth, 1/4 cup lemon uice, capers, and garlic to pan; scrape pan to loosen browned bits. Cook till slightly thick. Serve chicken over pasta. Top with sauce; sprinkle with parsley.
Servings: 4
Serving size 1 breast and one cup of spaghetti
Preparation time: 20 minutes
Cooking time: 20 minutes
Ready in: 45 minutes