|Boneless, skinless chicken breast halves||2|
|Olive oil||2 teaspoons|
|All-purpose flour||2 tablespoons|
|Reduced-sodium chicken broth||¼ cup|
|Juice of 1 lemon|
|Garlic clove, minced||1|
|Freshly ground black pepper to taste|
- Place chicken between 2 sheets of plastic wrap and pound to a ½-inch thickness with your fist or a rolling pan.
- Heat oil in a large nonstick skillet over medium to medium-high heat. Dredge chicken in flour and cook in skillet for about 3 minutes per side, or until cooked through. Remove chicken from pan, cover, and set aside.
- Add broth, lemon juice, capers, and garlic to pan, and cook 1-2 minutes, until thickened, scraping brown bits off the bottom of the pan as the sauce cooks.
- Top chicken with sauce and serve.
4 very lean meats; 1 fat
Side Suggestions: Spaghetti
Side Suggestions: Steamed Green Beans
|Serving Size||½ of recipe|
|Saturated Fat||1 g|
|Dietary Fiber||0.5 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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