This week we’re working with fresh, seasonal ingredients and tonight, we’re doing a chicken piccata with lemon and capers in a really healthy side of brown rice.

So, first thing I'm going to do is get the water on for my brown rice side dish and then we can get to that chicken. We’re going to get two cups of water. I have these boneless, skinless chicken breasts. I put them in individual plastic bags. I want to pound them thin, like piccata is known for, but I don’t want to get the chicken all over my cutting board so I put them in this individual plastic bags and I'm going to pound them with the bottom of a heavy skillet. Little helpers in my house love to help when it comes to pounding, little boys. Now that my chicken knows his boss, we are going to make a little dunking flour mixture to coat the chicken with so we can make a nice, thick sauce later on. I have a third of a cup of flour. I'm going to add a half a teaspoon of lemon zest. This adds that great lemon flavor and you know we’re talking about these wonderful spring flavors and lemons. We've got a half a teaspoon of garlic powder and half a teaspoon of garlic powder and half a teaspoon of paprika.

I see my water is ready for my rice. Two cups of water—I'm using quick cooking brown rice. It’s got three times the fiber of regular white rice, so that’s why I like it, still cooks fast and you get that fiber too. Lima beans, you can get them fresh, great, they're available September through April, if not, there’s always a bag in your freezer, right? Half a cup in there with the rice, turn that down to low, lid on. See you in about eight to 10.now while I'm dredging my chicken, I'm going to get this pan hot. Here’s my flour mixture, just a little salt and pepper in the bag, rub it in and then right into the flour mixture. All right and then you get some olive oil. In this pan, I have the pan already getting hot for me. Okay now I'm going to shake off any excess flour, enough to coat but not enough to get all over the pan. All right, this is about two to three minutes per side. I just want to get them golden brown and they're really going to cook through when I add the rest of the sauce ingredients.

—in half, there we go. I'm going to—couple of lemons ion the counter, so I can get the juices going, breakdown the fibers. Okay, all right let’s give these guys a flip, nice. Oh that looks great. There we go. I need a quarter of a cup of lemon juice in here. So depending on how juicy your lemons are, that could be one, it could be two, it could be three. All right now I need half a cup of reduced sodium chicken broth. I like to use reduced sodium and salt the dish at the end if needs it. And half a cup of white wine, if you don’t happen to have white wine, vermouth works great too. We’ll let that simmer. Canned artichokes—14-ounce can, that’s pretty much how you can find them. There we go. I'm going to give them a rough chop. I love these. I use these all of the time in all kinds of different dishes. These are water-packed, not the oil-packed ones.

Okay, so each artichoke heart I've quartered, I cut it into this bite-size pieces, all right bite-size, okay. That’s what it’s called, bite-size. My mother used to make stuffed artichokes every year for my birthday. A little bit of salt. So every time I eat artichokes, I think of thank you for those wonderful birthdays all these years mom. I need a quarter cup of caper so again my human measuring cup—look how fresh and wonderful that looks. I’ll just check the rice, also fluffy and perfect. I like to put the rice right in the middle and the chicken looks great kind of perched up on this mound of rice. Now, I'm just going to pour this wonderful sauce with the artichokes and the capers and the wine and the chicken broth right over. Isn't that pretty? Okay so creamy and it’s so light and refreshing.