Are you looking for a quick and healthy chicken recipe for dinner?
My favorite go-to chicken recipe is Lemon Chicken with Capers and Mushrooms. This recipe uses thin sliced chicken cutlets or chicken tenderloins so it is quick to prepare. It is full of nutritious ingredients such as onions, mushrooms, and capers. And don’t leave out the capers!
What are capers?
Capers are the immature flower buds of Capparis spinosa, a type of bush cultivated in countries like Spain, Italy, and Greece.
Capers are delicious in salads, sauces, pasta dishes, and many other Mediterranean dishes. You can find them packed in jars near pickles and olives at the grocery store.
If you are watching your sodium intake, drain and rinse them before consuming, since they are pickled and packed in brine.
Why should we eat capers?
Capers are incredibly nutritious and have many health benefits. They contain the highest levels of a polyphenol called quercetin.
Quercetin acts as an anti-oxidant and anti-inflammatory compound. Other food sources include red onions, shallots, apples, grapes, and berries.
Since inflammation is the root cause of most chronic diseases, capers may fight inflammatory conditions such as heart disease, cancer, type 2 diabetes, viral infections, allergies, and many others.
Lemon Chicken with Capers and Mushrooms
Ingredients
- 4 each thinly sliced boneless chicken breast cutlets Substitute 2 chicken breasts sliced lengthwise and pounded to 1/2 inch thickness. You can also use about 8 chicken tenderloins for 4 servings.
- ¼ cup whole wheat flour use any gluten free flour if desired
- ¼ tsp salt omit if using salted broth
- ¼ tsp pepper freshly ground or to taste
- 2 tablespoons avocado oil
- ½ each medium onion chopped (approximately ½ cup)
- 2 tablespoons capers drained and rinsed
- ½ cup broth chicken or bone broth
- ¼ cup lemon juice freshly squeezed or bottled
- 6 oz mushrooms sliced, use any of your favorites; I use baby portobello
Instructions
- Pat chicken dry. Season with salt and pepper.
- Dredge chicken pieces in flour.
- Heat avocado oil in frying or saute pan until hot. Reduce heat to medium.
- Brown chicken pieces in the pan about 3 minutes until golden brown. Turn and cook another 2-3 minutes until cooked through.
- Remove chicken from pan and place on a platter, Cover to keep warm.
- Add chopped onions to the pan and cook about 2 minutes until softened.
- Add one tablespoon of the broth and stir to loosen browned bits from the pan.
- Add the mushrooms and saute about two minutes until onions are browned.
- Add the rest of the broth, capers, and lemon juice.
- Cook, stirring occasionally, for 5 minutes until mushrooms are cooked, and sauce thickens. Add more broth or a small amount of water if needed.
- Return the chicken to the pan for 1-2 minutes to reheat. Serve chicken with the pan sauce.
Notes
Did you make my favorite quick and healthy chicken recipe? If so, let me know how you like it!
