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Menu Planner Menu Planner   CHICKEN WITH LIME SAUCE  

 
INGREDIENTS

4 - 6 oz skinless, boneless chicken breast halves
1/4 tsp. salt
1/4 tsp. pepper
2 tsp. olive oil
  cooking spray
3/4 cup fat free, low sodium chicken broth
1 tbsp. brown sugar, packed
3 tbsp. fresh lime juice, divided
2 tsp. Dijon mustard
2 tbsp. water
1 tsp. cornstarch
1 tbsp. butter
RECIPE

  • One at a time, place each chicken breast in large heavy zip-lock bag with 1 tsp water and pound to 1/4 inch thickness using a meat mallet or heavy skillet. After each breast is pound, remove from bag, place on plate and sprinkle with salt and pepper, set aside until all chicken has been pounded. (tip: you can buy the thin sliced chicken and avoid having to pound - 1 package is usually equivalent to 2 breasts).
  • Heat oil in large skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until browned).
  • While chicken is cooking, mix together in small measuring cup the broth, sugar, 2 tbsp lime juice, and mustard; add to the pan and cook over medium heat scraping pan to loosen browned bits.
  • Combine water and cornstarch in small bowl, add to pan and whisk in, cook until sauce thickens, about 1 minute. Whisk in remaining juice and butter, whisk until butter melts.
  • Add chicken and simmer 2 minutes or until chicken is thoroughtly cooked and heated through.
 

SERVING SUGGESTION

SERVING SIZE:
 1 breast with 2 tbsp sauce

NUMBER OF SERVINGS:
 4

NUTRITION FACTS
 
Calories  260

Total Fat  7 g

Sodium  200mg

Total Carbohydrates  5 g

Fiber  0 g

Protein  40 g
 

This information is for educational purposes only. It does not replace the advice of your physician. If you have any medical concerns or issues, contact your physician.