Tomato-Caper Chicken

Serves 4; 3 ounces chicken and 1 tablespoon tomato mixture per serving

½ medium tomato, seeded if desired and chopped
½ teaspoon grated lemon zest
2 tablespoons fresh lemon juice
2 tablespoons dry white wine (regular or nonalcoholic)
1 tablespoon plus 1 ½ teaspoons capers, rinsed and drained
2 teaspoons dried Greek seasoning blend
1/8 teaspoon salt
1/8 teaspoon pepper (optional)
1 teaspoon olive oil
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 tablespoons snipped fresh parsley
2 teaspoons olive oil

In a small bowl, stir together the tomato, lemon zest, lemon juice, wine, capers, seasoning blend, salt, and pepper.
Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil and swirl to coat the bottom. Cook the chicken with the smooth side down for 2 minutes. Turn the chicken. Spoon the tomato mixture on top. Reduce the heat and simmer, covered, for 5 minutes, or until the chick is no longer pink in the center. Transfer only the chicken to a serving plate. Increase the heat to high and bring the sauce to a boil. Cook for 1 minute, or until reduced to about ¼ cup. Stir in the parsley and 2 teaspoons oil. Spoon over the chicken.

Nutrients per Serving: Calories 166; Total Fat 5.0 g; Saturated Fat 1.0 g; Polyunsaturated Fat 0.5 g; Monounsaturated Fat 3.0 g; Cholesterol 66 mg; Sodium 277 mg; Carbohydrates 2 g; Total Sugars 1 g; Dietary Fiber 0 g; Protein 27 g

Dietary Exchanges: 3 lean meat