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Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce

Randy Mayor

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

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

Nutrition 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

How to Make It

  1. 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.

    Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce

    Randy Mayor

  2. 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.