Bursting with flavor, this super-fast entrée features chicken that is cooked, then “marinated” for a few minutes in a light but richly seasoned sauce.

　　

Ingredients

serves 4, 3 ouces chicken and 1 tablespoon sauce per serving

　　1 teaspoon dried Italian seasoning, crumbled

　　1 teaspoon dried oregano, crumbled

　　1/2 teaspoon pepper (coarsely ground preferred)

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　1 teaspoon olive oil and 2 teaspoons olive oil, divided use

　　1/4 cup dry white wine (regular or nonalcoholic)

　　3 tablespoons capers, drained

　　1 teaspoon grated lemon zest

　　2 teaspoons lemon juice

　　1/2 teaspoon bottled minced garlic or 1 medium garlic clove, minced

　　1/4 teaspoon dried rosemary, crushed

　　

Step 1

Sprinkle the Italian seasoning, oregano, and pepper on both sides of the chicken. Using your fingertips, lightly press the seasonings so they adhere.

　　

Step 2

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 to 5 minutes on each side, or until no longer pink in the center.

　　

Step 3

Meanwhile, in a small bowl, stir together the wine, capers, lemon zest, lemon juice, garlic, rosemary, and remaining 2 teaspoons oil.

　　

Step 4

When the chicken is done, pour in the wine mixture. Bring to a boil and boil for 30 seconds, or until the sauce is reduced slightly. Remove from the heat. Turn the chicken pieces several times to coat evenly. Cover and let stand for 3 minutes to absorb flavors. Transfer the chicken to plates, leaving the sauce in the skillet.

　　

Step 5

Stir the sauce, scraping to release any browned bits. Spoon the sauce over the chicken.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 170

　　

Step 8

Total Fat: 5.0g

　　

Step 9

Saturated: 1.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 3.0g

　　

Step 13

Cholesterol: 66mg

　　

Step 14

Sodium: 266mg

　　

Step 15

Carbohydrates: 1g

　　

Step 16

Fiber: 1g

　　

Step 17

Sugars: 0g

　　

Step 18

Protein: 27g

　　

Step 19

Dietary Exchanges

　　

Step 20

3 Lean Meat

　　American Heart Association Quick & Easy Meals