Dinner, Food, Nutrition Tips, Nutrition Tips

Easy Lemon Caper Chicken

As you all know from Monday’s post I’m doing a program called the 21 Day Sugar Detox.

The diet is primarily meats/proteins, veggies and healthy fats so I’ve had to get pretty creative in the kitchen to make my food tasty without adding any sugar.

It really has been so eye opening to see that so many of my favorite marinades are packed with sugar, favorite condiments…packed with sugar and even some meats contain sugar WTF?!

So what’s a girl to do?

Well, I’ve been getting back to the basics flavoring foods with fresh lemon/lime juice, spices, fresh herbs, butter and oils such as coconut oil, avocado oil and olive oil.

One of my favorite things I made last week was this Easy Lemon Caper Chicken- think of it kind of like a very healthy take on chicken picatta. I’ve made this exact recipe 4 times for meal prepping and both Bryce and I have really enjoyed the bright, bold flavors it has to offer.

In addition to this recipe being compliant for the 21 Day Sugar Detox it’s also perfect for those eating Paleo or Whole 30.

Enjoy!  

 

Ingredients:

  • 4 8oz boneless skinless chicken breasts (cut in half lengthwise to create 8 thin sliced chicken breasts)
    • I also love buying the thin sliced chicken breasts from Trader Joe’s to make life easier
  • 2 lemons
  • 2-3 tbsp capers
  • 1 tbsp butter (melted)
  • salt and pepper

 

lemon caper chicken

 

Directions:

  1. Preheat oven to 375
  2. Place the chicken breasts on a parchment lined baking sheet then squeeze the juice of 1 lemon onto them followed by the melted butter. Then sprinkle on salt and pepper to taste. Finish the chicken by randomly tossing 2-3 tbsp of capers on top then cut the other lemon and throw it on the baking sheet with the chicken

 

lemon caper chicken

 

  1. Bake for 15-20 mins or until the chicken is no longer pink in the center. FYI thin sliced chicken cooks fast so be careful not to overcook it
  2. Let sit for 5 mins then squeeze the roasted lemons onto the chicken and enjoy with your choice of veggies, brown rice, pasta or whatever

 

Look at all that deliciousness mmmmmmmmmm!

 

So what is a caper…

Excellent question.

I honestly had no idea what a caper was until writing this post. All I knew was that they were delicious!

Capers are those small pea-sized dark green things that are often in Mediterranean and French food. They add a salty, pungent and vinegary flavor to food that can elevate even the simplest meals.

But you still may be wondering WTF is a caper?

Capers are pickled flower buds that are picked off a shrub-like bush way before the buds flower. The capers are then dried in the sun then brined or packed in salt. SO GOOD!

You can find capers at most grocery stores usually by cans/jars of olives, tomatoes, artichokes…etc. They are a great way to boost the flavor of your food. I love cooking them with proteins like chicken or fish or even throwing them into salads for a pop of flavor.

 

 

 

 

Easy Lemon Caper Chicken
Serves 4
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. 4 8oz boneless skinless chicken breasts (cut in half lengthwise to create 8 thin sliced chicken breasts)*
  2. 2 lemons
  3. 2-3 tbsp capers
  4. 1 tbsp butter (melted)
  5. salt and pepper to taste
Instructions
  1. Preheat oven to 375
  2. Place the chicken on a parchment lined baking sheet then squeeze the juice of 1 lemon onto the chicken followed by the melted butter.
  3. Sprinkle salt and pepper on top of the chicken and finish it off by randomly tossing 2-3 tbsp of capers onto the chicken and then cut the other lemon into wedges and place on the baking sheet
  4. Bake for 15-20 mins or until no pink remains in the center of the chicken- NOTE thin sliced chicken cooks fast so keep an eye on it
  5. Let sit for 5 minutes then squeeze the roasted lemons onto the chicken
  6. Enjoy with veggies, whole wheat pasta or whatever you'd like
Notes
  1. *You can also buy thin sliced chicken breasts. I love the ones from Trader Joe's.
Live Lean Eat Green - A Healthy Food & Lifestyle Blog http://liveleaneatgreen.com/

 

Your Turn,

Do you like capers?

What do you like to season meat with that doesn’t contain sugar?

Any easy protein recipes?

 

Don’t forget to PIN IT for later…

 

Easy Lemon Caper Chicken

 

 

 

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1 Comment

  • Reply Shaniece January 11, 2017 at 8:59 am

    I’m so trying this!
    Shaniece recently posted…Goals: How to Create a Realistic List & Tackle them EffectivelyMy Profile

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