Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce

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.

Yield: 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)

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

Preparation

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

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