Lemon chicken with capers and green beans
PersonalPoints™ per serving
¼ cup(s), (35g)
Skinless chicken thigh
450 g, (buy 500g), fat trimmed
1 cup(s), (250ml)
Capers, rinsed, drained
2 x 3 second spray(s)
- Sprinkle flour over a large plate and season well with pepper. Dust both sides of chicken with seasoned flour, shaking off any excess.
- Lightly spray a large non-stick frying pan with oil and heat over medium-high heat. Cook chicken in 2 batches, for 3-4 minutes on each side or until browned, lightly spraying pan with oil between batches. Remove from pan.
- Pour stock into same pan and use a wooden spoon to scrape up any crispy bits from base of pan. Bring to a simmer. Return chicken to pan, cover and simmer for about 3 minutes or until chicken is cooked through. Stir in lemon juice and capers and cook for a further 30 seconds.
- Meanwhile, boil, steam or microwave beans until just tender and drain. Divide chicken and pan juices among 4 plates. Serve with beans and season with salt and pepper.
Serve with ⅓ cup (60g) cooked brown rice per serve.