Garlicky Chicken With Lemon-Anchovy Sauce
Garlicky Chicken With Lemon-Anchovy Sauce
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    There’s nothing wrong with a dinner of pan-seared chicken seasoned with salt and pepper. But there’s everything right about the same chicken when you add anchovies, capers, garlic and plenty of lemon to the pan. What was once timid and a little dull turns vibrant, tangy and impossible to stop eating. And the only real extra work is chopping the garlic and a little parsley for garnish. In this dish, the cut of chicken is less important than the pungent pan sauce. Most people will probably want to use the workhorse of all poultry dinners, the boneless, skinless breasts. But the thighs cook nearly as quickly, and have a greater margin of error in terms of doneness. Overcook your breasts by even a minute, and you’ll get dry, tough meat. Thighs are more forgiving. However, if your family insists on white meat, you can substitute breasts and subtract about 3 minutes from the cooking time. There is no need to mention the anchovies until after people have complimented you on the meal.

    Ingredients

    • 1 1/4 pounds boneless, skinless chicken thighs (4 to 5 thighs)
    • 1 teaspoon coarse kosher salt
    • Freshly ground black pepper
    • 6 garlic cloves, smashed and peeled
    • 1/4 cup extra-virgin olive oil
    • 5 anchovy fillets
    • 2 tablespoons drained capers, patted dry
    • 1 large pinch chile flakes
    • 1 lemon, halved
    • Fresh chopped parsley, for serving

    Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 615 % Daily Value *
    • Total Fat: 21 g 32.57%
    • Saturated Fat: 4 g 18.49%
    • Trans Fat: 0 g %
    • Cholesterol: 136 mg 45.46%
    • Sodium: 969 mg 40.39%
    • Calcium: 389 mg 38.92%
    • Potassium: 1161 mg 33.17%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 26.64%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 69 g %
    • Dietary Fiber: 5 g 20.13%
    • Sugar: 3 g
    • Protein: 42 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 1.55%
    • Vitamin C 118.58%
    • Vitamin D 0.35%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables14
    • Exchange - Lean Meat4
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total4 oz-eq

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