Nutritional Information: Calories 260, Fat 7.5 g., Protein 40.7g., Cholesterol 106mg.,

Calcium 32mg., Sodium 382mg., Fiber 0.1g., Iron 1.8mg., Carbs 5.4g.

 

 

4 skinless, boneless chicken breasts (6 oz each)

¼ tsp salt

¼ tsp freshly ground black pepper

2 tsp olive oil

Cooking spray

¾ cup fat-free, low-sodium chicken broth

1 Tbs brown sugar

3 Tbs lime juice divided

2 tsp Dijon Mustard

2 Tbs water

1 tsp cornstarch

1 Tbs butter

 

 

1.     Place each chicken breast half between 2 sheets of heavy duty plastic wrap; pound to ¼ inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.

2.     Heat oil in a large nonstick skillet coated with cooking spray over medium high heat. Add chicken; cook 4 minutes on each side or until browned. Remove from heat; keep warm.

3.     Add chicken broth, sugar, 2 Tbs juice, and mustard to pan; cook over medium heat, scraping pan to loosen brown bits.

4.     Combine water and cornstarch in a small bowl. Add cornstarch mixture to pan; stir well with a whisk. Bring to a boil over medium high heat; cook 1 minute or until sauce thickens slightly. Whisk in remaining 1 Tbs of lime juice and butter, stirring until butter melts. Return chicken to pan; simmer 2 minutes or until chicken is thoroughly heated.