Pan-Roasted Chicken with Maple-Mustard Sauce

By Katecooks

Makes 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)
(287 calories)
CARBOHYDRATE 22.5gCHOLESTEROL 99.0mgFIBER 0.3gPROTEIN 40.3gSODIUM 640.0mgFAT 3.5gSATURATED_FAT 0.6gMONOUNSATURATED_FAT 1.0gPOLYUNSATURATED_FAT 0.9gCALORIES_FROM_FAT 11.0%CALCIUM 63.0mgIRON 2.0mg

Ingredients

• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray
• 2 tablespoons chopped red onion
• 6 tablespoons maple syrup
• 1/4 cup Dijon mustard
• 1 tablespoon water
• 1 teaspoon chopped fresh dill
• 1 teaspoon grated orange rind

Details

Servings 4
Adapted from cookinglightdiet.com

Preparation

Step 1

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound each to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done. Remove chicken from pan.

2. Reduce heat to medium. Add onion to pan; cook 1 minute. Add syrup and remaining ingredients; cook 1 minute or until thoroughly heated, stirring frequently. Serve sauce with chicken.