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Post by Tia on Aug 24, 2005 10:44:04 GMT -5
Maple-Orange Chicken
Use real maple syrup, not pancake syrup, in the pan sauce. Serve over rice.
Cooking spray 4 (6-ounce) skinless, boneless chicken breast halves 3 tablespoons water 3 tablespoons maple syrup 2 tablespoons low-sodium soy sauce 2 tablespoons cider vinegar 1 1/2 teaspoons grated orange rind
Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray. Add chicken to pan, and cook 6 minutes on each side or until done. Combine water and remaining ingredients. Add to pan; cook 1 minute, turning chicken to coat.
Yield: 4 servings (serving size: 1 breast half and about 1 tablespoon sauce)
NUTRITION PER SERVING CALORIES 233(8% from fat); FAT 2.1g (sat 0.6g,mono 0.5g,poly 0.5g); PROTEIN 39.8g; CHOLESTEROL 99mg; CALCIUM 31mg; SODIUM 415mg; FIBER 0.1g; IRON 1.5mg; CARBOHYDRATE 11.3g
Nancy Hughes Cooking Light, JUNE 2004
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