Pan-Roasted Chicken Cutlets with Maple-Mustard Dill 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.

Yield: 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 287
  • Calories from fat: 11%
  • Fat: 3.5g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.9g
  • Protein: 40.3g
  • Carbohydrate: 22.5g
  • Fiber: 0.3g
  • Cholesterol: 99mg
  • Iron: 2mg
  • Sodium: 640mg
  • Calcium: 63mg

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

  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.
  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.
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