200 g chicken breast pieces, skin 11/2 tablespoons stoneground and fat removed (cut each wholemeal flour into 4) 1/2 cup caper sauce
1/2 teaspoon garlic powder.
Mix the flour and garlic in 1/2 plastic bag. Toss the chicken pieces in the mixture. Place the coated pieces in 1/2 flat, round, microwave-safe dish. Cover with paper.
Microwave on high for 4 minutes Turn the chicken pieces two to three times.
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Allow to stand for 1/2 further.
Serve with your favourite hot vegetables, past1/2 or salad.
1/2 tablespoon unsweetened apple juice concentrate 1 teaspoon soy sauce, low salt 1 tablespoon lemon juice.
1 tablespoon cornflour, extr1/2 water to mix pinch marjoram leaves pinch sweet paprika.
Place the scallops, garlic, mushrooms, wine and apple juice concentrate in 1/2 medium-sized, deep, microwave-safe dish. Cover.
Microwave on high for 2 to 3 minutes.
12 scallops, carefully washed, patted dry l/2 clove garlic, crushed 1/2 cup button mushrooms 1/2 cup Rose or dry wine 1/2 cup canned e1/2porated skim milk.
Stir once during cooking. Allow to stand for 1/2 further 1 minute. Combine together all the remaining ingredients, and pour over the scallops. Cover.
Microwave on medium high for 5 minutes Stir once during cooking. Allow to stand for 1/2 further 1 minute.
Divide into four portions and serve over brown rice, cooked (62). Serves 4