September 8, 2008

Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce

Easy, quick and sweet! Maple and mustard, a nice flavor twist

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
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

Pound each to 1/4-inch thickness; sprinkle with salt and pepper. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes or 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.

Calories: 287 (11% from fat) Fat: 3.5g (sat 0.6g,mono 1g,poly 0.9g) Protein: 40.3g Carbohydrate: 22.5g Fiber: 0.3g Cholesterol: 99mg Iron: 2mg Sodium: 640mg Calcium: 63mg
Yield: 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)

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