This was very delicious and very simple to make! I served with fresh steamed green beans and baked sweet potatoes and thought they all complimented each other nicely.
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)
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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
- 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
- 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.
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