Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce

Randy Mayor
Pounding chicken breast halves ensures they'll cook quickly and evenly. Serve with side of orange-scented couscous to bring out the orange flavors in the sauce.

Yield:

4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)

Recipe from

Nutritional Information

Calories 287
Caloriesfromfat 11 %
Fat 3.5 g
Satfat 0.6 g
Monofat 1 g
Polyfat 0.9 g
Protein 40.3 g
Carbohydrate 22.5 g
Fiber 0.3 g
Cholesterol 99 mg
Iron 2 mg
Sodium 640 mg
Calcium 63 mg

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
2 tablespoons chopped red onion
6 tablespoons maple syrup
1/4 cup Dijon mustard
1 tablespoon water
1 teaspoon chopped fresh dill
1 teaspoon grated orange rind

Preparation

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound each to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done. Remove chicken from pan.

Reduce heat to medium. Add onion to pan; cook 1 minute. Add syrup and remaining ingredients; cook 1 minute or until thoroughly heated, stirring frequently. Serve sauce with chicken.

Note:

Billy Strynkowski,

November 2006