Ingredients and Preparation
|Boneless, skinless chicken breast halves||2|
|Freshly ground pepper to taste|
|All-purpose flour||2 tablespoons|
|Olive oil||2 teaspoons|
|Reduced-sodium chicken broth||¼ cup|
|Juice of 1 orange (about ¼ cup)|
- Place chicken breasts between sheets of plastic wrap, and use a rolling pin or your fist to pound them until they are ½-inch thick throughout.
- Season chicken with salt and pepper, then coat with the flour.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and cook about 4 minutes on each side, until cooked through. Remove chicken from pan and set aside.
- Add broth and juice to pan, and cook for 4 minutes, until thickened. Drizzle sauce over chicken and serve.
3.5 very lean meats; 1 fat; 0.5 starch
Side Suggestions: Steamed Sugar Snap Peas
Side Suggestions: Brown Rice
|Serving Size||½ of recipe|
|Saturated Fat||1 g|
|Dietary Fiber||0.5 g|
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