The Magic of Flavor - Capers and Lowfat Tilapia Piccata Recipe

If you're like most of us trying to be health conscious, you've probably tried the "eat clean" baked chicken breast and steamed broccoli phase.  For many body builders, this is a staple go-to meal and is accepted as is.  But let's face it - they have a much bigger motivation than the average person.  They have a deadline to bare just about everything in a tiny swimsuit on a stage.  Been there, done that, it can be very intimidating.  And yes, it is a great source of strength for food choices!

But what if you just want to eat healthy and not be bored?  Don't get me wrong.  I DO encourage people to begin planning their meals and snacks with a lean protein and vegetable and then see what else you decide to add.  It's an easy strategy.  So yes, chicken and broccoli (adapt if you are vegetarian).  But it doesn't have to be flavorless.

I want to share one of my secret weapons; the caper.  You may have heard of them or had them once or twice, maybe in a Mediterranian restaurant, but likely they aren't in your fridge.  I would think they'd be more mainstream as tasty as they are.

Capers are small, pea sized buds from the caper bush.  They are pickled for flavor, but they taste nothing like a pickle!  Some call it a tart flavor, but I say think of the flavor of a salt and vinegar potato chip.  If your not a fan of the chips, just imagine what a little of that flavor would be like to liven up chicken or fish, or in a green or bean salad.  Just a little unexpected zest that makes it fun for almost no more calories.  Hooray!

If you go to fancy Italian restaurants you might have seen Chicken Piccata as a dish on the menu.  The traditional version is to dredge your chicken breast (or for fish too) in beaten egg, dip in flour, then fry in olive oil.  When it's done squeeze fresh lemon juice over the top and decorate with capers.  I've opted for the healthy version in the picture above.  Super easy - I dare you to try it.

Tilapia Piccata (lowfat version)

Frozen tilapia loin
Salt, pepper and garlic salt to taste
Lemon
Capers

Place frozen tilapia in a pan and season.  Bake in a 350 degree oven about 20-25 minuted depending on the size of the cut, until fish flakes easily with a fork at the center.  Squeeze lemon juice and sprinkle capers on top.  Enjoy with a giant salad!

If you need help finding them, just look in any grocery store (this pic is from Walmart!).  It's in the aisle with the olives and canned artichokes.  Grab some of those while you're there to keep on hand for your next pasta salad.  Enjoy and share!