Maple-Orange Chicken

Use real maple syrup, not pancake syrup, in the pan sauce. Serve over rice.

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

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Nutritional Information

Amount per serving
  • Calories: 233
  • Calories from fat: 8%
  • Fat: 2.1g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 0.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 39.8g
  • Carbohydrate: 11.3g
  • Fiber: 0.1g
  • Cholesterol: 99mg
  • Iron: 1.5mg
  • Sodium: 415mg
  • Calcium: 31mg

Ingredients

  • Cooking spray
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 3 tablespoons water
  • 3 tablespoons maple syrup
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons cider vinegar
  • 1 1/2 teaspoons grated orange rind

Preparation

  1. Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray. Add chicken to pan, and cook 6 minutes on each side or until done.
  2. Combine water and remaining ingredients. Add to pan; cook 1 minute, turning chicken to coat.
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