MAPLE-GLAZED CHICKEN

By curly

Very Good!
Be sure to pound chicken for quick cooking.

Ingredients

• 4 boneless skinless chicken breast halves (5 ounces each)
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 tablespoon canola oil
• 1/2 teaspoon cornstarch
• 1/2 cup apple cider or unsweetened apple juice
• 2 tablespoons maple syrup
• 1/2 teaspoon onion powder

Preparation

Step 1

1. Flatten chicken to 1/2-in. thickness. Sprinkle with salt and pepper. In a large skillet, cook chicken in oil for 5-6 minutes on each side or until no longer pink. Remove and keep warm.

2. Meanwhile, in a small bowl, combine cornstarch and cider until smooth. Stir in syrup and onion powder; add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken and turn to coat. Yield: 4 servings.


Nutrition Facts: 1 chicken breast half with 2 tablespoons glaze equals 226 calories, 7 g fat (1 g saturated fat), 78 mg cholesterol, 220 mg sodium, 11 g carbohydrate, trace fiber, 29 g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1/2 fat.