Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce

By CarolineNGa

Pounding chicken breast halves ensures they'll cook quickly and evenly. Serve with side of orange-scented couscous to bring out the orange flavors in the sauce.

Billy Strynkowski, Cooking Light

NOVEMBER 2006

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 myrecipes.com

Preparation

Step 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.

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.

Nutritional Information:
Amount per serving
Calories: 287
Calories from fat: 11%
Fat: 3.5g
Saturated fat: 0.6g
Monounsaturated fat: 1g
Polyunsaturated fat: 0.9g
Protein: 40.3g
Carbohydrate: 22.5g
Fiber: 0.3g
Cholesterol: 99mg
Iron: 2mg
Sodium: 640mg
Calcium: 63mg