Instructions:

Chicken with Lemon Butter Sauce

4 (4 ounce) boneless chicken cutlets
1/2 teaspoon salt
1/8 teaspoon black pepper
3 tablespoons flour
1 tablespoon olive oil
1/2 cup low-sodium chicken broth
1/2 cup white wine
3 tablespoons lemon juice
2 tablespoon drained capers
1 tablespoon butter

Cut a piece of plastic wrap roughly twice as long as your cutting board and put half over the board and half lying to one side. Place a chicken breast, smooth side up, in the center of the board and fold the plastic wrap over it. Using the smooth side of a meat pounder, start in the middle of the chicken and pound in an outward direction until it is an even 1/4-inch thickness. Repeat with the remaining chicken.

Combine the salt, pepper and flour on a plate. Dredge the pounded chicken in the flour, coating it thoroughly and shaking off the excess.

Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken, allowing space between the pieces. Cook 4 to 5 minutes on each side, or until the chicken is deeply golden and cooked to an internal temperature of 160 degrees F. Remove from pan. (Keep warm by draping loosely with foil, or by placing, covered with foil, in a 200 degree F oven.)

Add the broth and white wine to the skillet and bring to a boil. Boil about 4 minutes, until the liquid is reduced by half. Stir in the lemon juice and capers and boil until the sauce reduces enough to lightly coat a spoon, about 2 minutes more. Remove from heat.

Swirl in the butter. Spoon the sauce over the chicken.

Makes 4 servings.

Nutritional analysis for each serving: 228 calories, 24 g protein, 6 g carbohydrates, 0 g fiber, 9 g fat, 3 g saturated fat, 70 mg cholesterol, 585 mg sodium