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Black Pepper Citrus Chicken

Yield 4 servings (serving size: 1 chicken breast half and 2 tablespoons onion mixture)
Be sure to use fresh, coarsely ground black pepper in this dish; finely ground will overpower the chicken.

Ingredients

  • 1 tablespoon canola oil, divided
  • 1 1/4 teaspoons freshly ground black pepper, divided
  • 1/4 teaspoon salt
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1 cup vertically sliced onion
  • 2 teaspoons bottled minced garlic
  • 1/4 cup white wine
  • 2 tablespoons fresh orange juice
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons chopped fresh parsley

Nutrition Information

  • calories 240
  • caloriesfromfat 22 %
  • fat 5.9 g
  • satfat 0.8 g
  • monofat 2.6 g
  • polyfat 1.5 g
  • protein 39.6 g
  • carbohydrate 3.8 g
  • fiber 0.5 g
  • cholesterol 99 mg
  • iron 1.5 mg
  • sodium 259 mg
  • calcium 29 mg

How to Make It

  1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle 1/2 teaspoon pepper and salt over chicken. Add chicken to pan; cook 2 minutes on each side or until browned. Remove chicken from pan; keep warm. Add remaining 2 teaspoons oil to pan. Add onion and garlic to pan; sauté 2 minutes. Add wine; cook 1 minute. Return chicken to pan. Add remaining 3/4 teaspoon pepper and juices. Cover, reduce heat, and simmer 4 minutes or until chicken is done. Sprinkle with parsley.