Classic lemon butter caper chicken made PCOS healthier
Chicken Picatta
Description
Chicken Picatta is a fine dining staple. Nothing dresses up chicken quite like a rich buttery, lemon-caper sauce. Here we use ghee and ground oat bran for the breading. You get a whopping protein serving and you'll love every bite. Pair with Shirataki noodles, cauliflower rice, or the veggie of your choice.
Ingredients
Instructions
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Season both sides of the chicken with salt and pepper. Dredge the chicken in oat bran and shake off any excess.
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In a large skillet, heat ½ tablespoon ghee and 2 tablespoons chicken broth, as well as the olive oil over medium-high heat until the ghee has melted. Working in batches to avoid crowding the pan, add the chicken and sauté until golden brown and cooked through, about 3 minutes per side.
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Remove the chicken, place on a plate and repeat with the remaining pieces.
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Once the chicken is cooked, add the shallot and lemon slices to the pan and sauté, stirring occasionally, until lightly caramelized and fragrant, 2 to 3 minutes. Add the stock (reserving 3 tablespoons) and simmer until reduced by half, about 3 minutes.
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Reduce the heat to low, then stir in the remaining ½ tablespoon ghee and 3 tablespoons chicken broth, capers and lemon juice, to taste. Season with salt and pepper to taste. Serve the chicken with the sauce poured over the top. Garnish with parsley if desired.
Servings 4
- Amount Per Serving
- Calories 409kcal
- % Daily Value *
- Total Fat 13g20%
- Saturated Fat 4g20%
- Cholesterol 153mg51%
- Sodium 569mg24%
- Potassium 677mg20%
- Total Carbohydrate 14g5%
- Dietary Fiber 4g16%
- Sugars 1g
- Protein 57g114%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- We cut the chicken breasts lengthwise to make the meat less thick. This will help with even cooking. If you struggle with the wiggly chicken, you can put it in the freezer for 15 minutes, then cutting it will be easier.
- You can always use butter instead of ghee. Ghee is just butter with the solids removed, giving it a higher burning point. In small quantities, neither are too concerning in terms of calories.