Rush Hour Gourmet

If capers or roasted lemons are not in your cooking repertoire, give them a try in this chicken dish. It's simple and the capers and lemons lend sweet, sour, and salty notes.

Makes 4 servings

3 medium lemons, scrubbed, thinly sliced and seeded

1 teaspoon olive oil

1/8 teaspoon sea salt or more to taste

4 boneless, skinless chicken breast halves, about 1 pound

1/8 teaspoon salt, or to taste

Freshly ground black pepper to taste

1/4 cup all-purpose flour

2 teaspoons olive oil

11/4 cups fat-free, less-sodium chicken broth

3/4 cup white wine

2 tablespoons rinsed and drained capers

2 teaspoons unsalted butter

3 tablespoons chopped fresh parsley, divided

1. Roast the lemons: Preheat the oven to 325 degrees. Line a baking sheet with parchment paper. Arrange the lemon slices in a single layer. Brush the lemons with the oil and sprinkle with salt. Roast until they are slightly dry and beginning to brown, about 30 minutes.

2. Meanwhile, prepare the chicken: Cover the chicken with plastic wrap and pound it with a rolling pin until flattened to about 1/2-inch thick. Sprinkle with salt and pepper.

3. Place the flour in a shallow dish and dredge the chicken to coat on both sides. Shake off the excess; discard the remaining flour.

4. In a large nonstick skillet, heat the oil over medium-high heat. Add the chicken and cook until it's golden brown, 2 to 3 minutes per side. Add the chicken broth and wine and bring the liquid to a boil, scraping up any browned bits. Boil until the liquid is reduced to syrup, about 5 minutes, turning the chicken halfway.

5. Add the roasted lemons, capers, butter, 2 tablespoons parsley. Simmer until the butter melts and chicken is cooked, about 2 minutes. Transfer to a platter. Sprinkle with the remaining parsley and serve.

Per serving: 265 calories, 29 grams protein, 8 grams fat, 15 grams carbohydrates, 242 milligrams sodium, 72 milligrams cholesterol, 4 grams dietary fiber.