This creamy sauce coats the chicken with rich, tangy flavor. Substitute lemon if you don’t have a lime on hand. For added color garnish with chopped parsley or chives.
4 (6oz) skinless, boneless chicken breast halves
¼ tsp salt
¼ tsp freshly ground black pepper
2 tsp olive oil
olive oil cooking spray
¾ cup fat free, less-sodium, MSG free chicken broth
1 tbls maple syrup
3 tbls lime juice, divided
2 tsp Dijon mustard
2 tbls water
1 tsp arrowroot powder
1 tbls butter
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ¼ inch thickness using a meat mallet, rolling pin or small heavy skillet. Sprinkle chicken evenly with salt and pepper.
Heat oil in a large nonstick skillet over medium high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan; keep warm.
Add chicken broth, maple syrup, 2 tbls lime juice, and mustard to pan; cook over medium heat, scraping pan to loosen browned bits.
Combine water and arrowroot powder in a small bowl. Add arrowroot mixture to pan; stir well with a whisk. Bring to a boil over medium high heat; cook 1 minute or until sauce thicken slightly. Whisk in remaining 1 tbls lime juice and butter, stirring until butter melts. Return chicken to pan; simmer 2 minutes or until chicken is thoroughly heated.
Yield: 4 servings (serving size: 1 chicken breast half and about 2 tbls sauce).
CALORIES 260 (26% from fat); FAT 7.5g (sat 2.7g, mono 3.1g, poly 0.8g); PROTEIN 40.7g; CARB 5.4g; FIBER 0.1g; CHOL 106mg; IRON 1.8mg; SODIUM 382mg; CALC 32mg
From ‘Cooking Light’ magazine April 2006