Chicken with Lime Sauce
Posted in Nourishment for the Body » Eat It on Sunday, March 21, 2010
Chicken With Lime Sauce
From Cooking Light
Nutritional Information: Calories 260, Fat 7.5 g., Protein 40.7g., Cholesterol 106mg.,
Calcium 32mg., Sodium 382mg., Fiber 0.1g., Iron 1.8mg., Carbs 5.4g.
4 skinless, boneless chicken breasts (6 oz each)
¼ tsp salt
¼ tsp freshly ground black pepper
2 tsp olive oil
¾ cup fat-free, low-sodium chicken broth
1 Tbs brown sugar
3 Tbs lime juice divided
2 tsp Dijon Mustard
2 Tbs water
1 tsp cornstarch
1 Tbs butter
1. Place each chicken breast half between 2 sheets of heavy duty plastic wrap; pound to ¼ inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.
2. Heat oil in a large nonstick skillet coated with cooking spray over medium high heat. Add chicken; cook 4 minutes on each side or until browned. Remove from heat; keep warm.
3. Add chicken broth, sugar, 2 Tbs juice, and mustard to pan; cook over medium heat, scraping pan to loosen brown bits.
4. Combine water and cornstarch in a small bowl. Add cornstarch mixture to pan; stir well with a whisk. Bring to a boil over medium high heat; cook 1 minute or until sauce thickens slightly. Whisk in remaining 1 Tbs of lime juice and butter, stirring until butter melts. Return chicken to pan; simmer 2 minutes or until chicken is thoroughly heated.
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