Hot Licks Chicken

recipe
The slightly sweet orange glaze tames some of the heat in the spicy rub. There is only 1 tablespoon of orange marmalade, so it doesn't contribute very much carbohydrate per serving.

Yield:

4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)

Recipe from

Nutritional Information

Calories 195
Caloriesfromfat 0.0 %
Fat 5.4 g
Satfat 1 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 31.7 g
Carbohydrate 3 g
Fiber 0.5 g
Cholesterol 79 mg
Iron 1.5 mg
Sodium 459 mg
Calcium 29 mg

Ingredients

2 teaspoons poultry seasoning
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon olive oil
Cooking spray
1/4 cup water
1/4 cup dry white wine
1 tablespoon lemon juice
1/8 teaspoon salt
1 tablespoon low-sugar orange marmalade

Preparation

1. Combine first 7 ingredients in a small bowl; rub chicken with spice mixture, and let stand 5 minutes.

2. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until lightly browned. Add water and wine to pan; cover, reduce heat, and simmer 6 minutes or until chicken is done. Remove chicken from pan; keep warm. Add lemon juice and 1/8 teaspoon salt to pan. Bring to a boil; cook 4 minutes or until reduced to 3 tablespoons. Remove from heat; stir in marmalade. Spoon sauce over chicken.

carbo rating: 3

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
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