Lemon Chicken

1 lb chicken tenders
freshly ground black pepper, to taste
1/4 cup oat flour
1 tbsp olive oil
1 cup low-sodium chicken broth
1 tbsp finely chopped garlic
2 tbsp fresh lemon juice
1/4 tsp finely grated lemon zest
2 tbsp chopped fresh parsley
2 tbsp capers
2 egg whites

1. Separate egg whites and set aside in bowl.  Season the chicken tenders with pepper and dip in egg whites and dip in flour.
2. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the chicken and cook until golden brown on each side, about 2 minutes per side. Transfer the chicken to a platter and keep warm.
3. Add the stock and garlic to the skillet, bring the stock to a boil and reduce it by half. Add the lemon juice, lemon zest, parsley and capers. Simmer for 30 seconds and pour over the chicken.
ALMOND PILAF

1/2 tsp olive oil
3 tbsp finely choped onions
1/3 cup brown rice
1/2 cup chicken broth, low-sodium or water
freshly ground black pepper
1/4 cup sliced almonds

1. Preheat the oven to 350°F.
2. In a small ovenproof pot, add EVOO and add the onion and cook until translucent.
3. Add the rice and stir to coat evenly with EVOO. Cook for 3 to 4 minutes.
4. Add the stock and bring to a boil over high heat.
5. As soon as the stock comes to a boil, cover the pot and place in the oven for 18 minutes or until rice is fully cooked.
6. Add the pepper and serve with Lemon Chicken Tenders! 🙂