Main Course
Pan-Seared Lemon Chicken
30 min 4 servings 380 kcalEasy
20-minute weeknight dinner. Chicken seared until golden, then a quick pan sauce of lemon, butter, capers. Acid + fat = restaurant-quality flavor.
Nutrition Per Serving
380
kcal · Calories
32
g · Protein
8
g · Carbs
22
g · Fat
Steps
- 1
Season chicken, dust with flour.
≈ 3 min - 2
Sear in olive oil + 1 tbsp butter, 4 min/side.
≈ 8 min - 3
Remove chicken; deglaze pan with stock.
≈ 2 min - 4
Reduce by half; add lemon, capers, remaining butter.
≈ 4 min - 5
Return chicken to coat in sauce.
≈ 2 min - 6
Garnish with parsley, serve.
≈ 1 min
Dietitian Note
Lean protein, low-carb. Light sauce keeps calories moderate. Pair with quinoa or roasted vegetables.