Chinese-Style Glazed Chicken Breasts

Randy Mayor; Stuart Mallory

Make a super-quick glaze for chicken breasts using on-hand pantry items: hoisin sauce, fruit spread and chicken broth. Steam quick-cooking rice and a green veggie in the microwave to round out the meal.

 

 

Yield: 4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 186
  • Calories from fat: 25%
  • Fat: 5.1g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 2.5g
  • Protein: 26.7g
  • Carbohydrate: 6.9g
  • Fiber: 0.3g
  • Cholesterol: 66mg
  • Iron: 0.9mg
  • Sodium: 526mg
  • Calcium: 17mg

Ingredients

  • 1/4 cup fat-free, less-sodium chicken broth
  • 2 tablespoons hoisin sauce
  • 1 tablespoon apricot preserves or fruit spread
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 tablespoon vegetable oil

Preparation

  1. Combine first 3 ingredients in a small bowl; set aside.
  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with salt and pepper.
  3. Heat vegetable oil in a large skillet over medium-high heat. Add chicken, and sauté for 3 minutes on each side. Remove chicken from pan. Reduce heat; carefully stir in broth mixture. Return chicken to pan; cook 3 minutes or until done, turning to coat.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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