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Black Pepper Citrus Chicken

Black Pepper Citrus Chicken

Be sure to use fresh, coarsely ground black pepper in this dish; finely ground will overpower the chicken.

Cooking Light JANUARY 2007

  • Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons onion mixture)

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 240
  • Calories from fat: 22%
  • Fat: 5.9g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1.5g
  • Protein: 39.6g
  • Carbohydrate: 3.8g
  • Fiber: 0.5g
  • Cholesterol: 99mg
  • Iron: 1.5mg
  • Sodium: 259mg
  • Calcium: 29mg
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