My partner is always on a 1200 calorie diet, and she gets frustrated with me when I am always whipping up all kinds of meals and desserts and making her try them. So tonight I made her a great Low-Cal, High Protein Dinner which is actually only about 200 calories if you eat it alone, or you could add 200 cals worth of veggies and carbs.
You will need:
1lb boneless skinless chicken breasts
3/4 cup chicken stock
2 lemons–the juice of one lemon, and the other thinly sliced
2 tablespoons capers
1 jar/can of marinated artichoke hearts
salt and pepper to taste
First heat a layer of olive oil in a skillet, once its hot add the pound of boneless skinless chicken breasts. Cook about 5 minutes on med/high heat, on each side or until golden brown, add lemon juice and scrape any of the browned bits that have stuck to the pan.
Add the chicken stock and bring to a boil, turn down to med and add the lemon slices–try to place some above and some below the chicken. Add the capers, cover and simmer for about 10 mins.
Add the artichokes, cover and cook for another five minutes.
Remove the chicken and lemon slices from the sauce, sprinkle in about 1 tablespoon of flour to help the sauce thicken. Cook uncovered for another five minutes or until you have the desired thickness.
If you just eat the chicken with the sauce its about 185 calories per serving! and its super yummy too.