Chicken Piccata South Beach Phase 1
Elevate your low-carb dinner game with this irresistible Chicken Piccata, perfectly tailored for South Beach Diet Phase 1. Tender, golden-browned chicken breasts are delicately simmered in a zesty, garlic-infused lemon sauce with briny capers for a flavor-packed dish that feels indulgent yet stays diet-friendly. Finished with fresh parsley for a burst of brightness, this easy skillet recipe comes together in just 30 minutes, making it perfect for busy weeknights. Serve it with steamed veggies or a crisp salad for a satisfying, Phase 1-compliant meal packed with protein and vibrant Mediterranean flavors. Healthy eating has never tasted so delicious!
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Recipe Information
Ingredients
- 4 pieces (4-5 oz each) Chicken breast, boneless and skinless
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper, freshly ground
- 2 tablespoons Olive oil
- 3 tablespoons Lemon juice, freshly squeezed
- 1 teaspoon Lemon zest
- 0.5 cup Chicken broth, low-sodium
- 2 tablespoons Capers, drained and rinsed
- 2 cloves Garlic, minced
- 2 tablespoons Parsley, fresh and chopped
Instructions
Place the chicken breasts between two sheets of plastic wrap or parchment paper. Pound them to an even thickness of about 1/2 inch using a meat mallet or rolling pin.
Season both sides of the chicken breasts with the salt and freshly ground black pepper.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Once hot, add the chicken breasts in a single layer without overcrowding. Cook for 3-4 minutes on each side, or until golden brown and cooked through (internal temperature should reach 165°F). Cook in batches if necessary, adding the remaining olive oil as needed. Remove the cooked chicken and set aside on a plate, tenting lightly with foil to keep it warm.
Using the same skillet, lower the heat to medium and add the minced garlic. Sauté for about 30 seconds, or until fragrant.
Add the chicken broth, lemon juice, and lemon zest to the skillet. Bring the mixture to a simmer, scraping up any browned bits from the bottom of the pan with a wooden spoon.
Stir in the capers and simmer the sauce for 2-3 minutes to let the flavors meld together.
Return the chicken breasts to the skillet, spooning the sauce over the top. Allow the chicken to warm through in the sauce for 2 minutes.
Remove the skillet from heat. Sprinkle the chicken with freshly chopped parsley before serving.
Serve hot. This dish pairs well with steamed vegetables or a fresh side salad to keep it Phase 1 compliant.
Nutrition Facts
Calories |
281 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 109 mg | 36% | |
| Sodium | 377 mg | 16% | |
| Total Carbohydrate | 2.2 g | 1% | |
| Dietary Fiber | 0.4 g | 1% | |
| Total Sugars | 0.4 g | ||
| Protein | 40.0 g | 80% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 24 mg | 2% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 374 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
