Chicken & Asparagus w/Lemon Caper Sauce
- 14 oz Chicken Breast (2 large breast)
- 1/2 tbsp Extra Virgin Olive Oil
- 240 g Asparagus, ends trimmed (one bunch)
- 1/2 tsp Reduced Sodium Chicken Base (better than bouillon)
- 1/2 tbsp Unsalted Butter (for chicken)
- 1/4 tbsp Unsalted Butter (for asparagus)
- 1/2 tbsp All Purpose Flour
- 1 Lemon
- 3/4 cups Water
- 2 tbsp Capers
- 2 tsp Chives, diced
- 1 tsp Fresh Cracked Black Pepper
- 1 tsp Garlic Powder
- Heat a stove top pan to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
- Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
- Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 7 minutes, then flip and cover again for additional 7 minutes.
- After 7 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 7 oz breast. It is always best to check the internal temperature of chicken before serving.
- While the chicken is cooking, cook your asparagus in a large saute. Heat the pan to medium heat, add 1/4 cup water to the pan and bring to a simmer. Add the asparagus to the pan and allow to cook for about 4 minutes at medium heat/simmering but not boiling. This quick cook will take the “bite” out of the asparagus but still leave it crisp.
- At this point the water should be gone from the asparagus pan. Put the butter into the hot pan and toss to coat the asparagus with the little bit of butter. Turn the heat to low, or turn off and cover with a lid to stay warm while you create a sauce.
- Now that the chicken is finished, remove the chicken from the pan. Leave the juices in the pan, turn the heat up to medium, and add the butter.
- Once the butter has melted add the flour. Stir the butter, chicken juices and flour together. The flour will begin to cook and soak up most if not all of the juice. This is how you create a rue, the flour should have the consistency of a wet paste.
- As soon as you have a paste consistency, add 1/2 cup water and the chicken base. Turn the heat to high, bring to a boil, whisking continuously. Once boiling allow to cook for 2 minutes, continue to whisk.
- After 2 minutes turn the heat to low. Squeeze the juice from half the lemon into the sauce and add the capers. Cook for another 3-4 minutes, still whisking. This will thicken the sauce.
- Slice 2-3 very thin slices of lemon from the other half of the lemon.
- Plate the chicken and the asparagus in an interesting way.
- Squeeze the remaining other small half of lemon into the sauce and stir one last time. Drizzle the sauce over both the chicken breasts and asparagus.
- Garnish with the slices of lemon and diced chives.
Kcals: 315g / 49.5g P / 10.7g C / 8.4g F