[blindweightwatcher] Chicken With Lime Sauce

From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
To: <blindweightwatcher@xxxxxxxxxxxxx>
Date: Sun, 1 Feb 2009 16:54:09 -0600

Chicken With Lime Sauce 

- 5.4g Carbs, 0.1g Fiber

{Consider leaving the 1 Tbsp brown sugar out OR use your

favorite suitable substitute. Take care, Gloria}

From: Robyn Webb, Cooking Light, APRIL 2006

This silky sauce coats the chicken with rich, tangy flavor. 

Substitute lemon if you don't have a lime on hand. For a 

splash of color, garnish with chopped parsley or chives. 

Servings: 4 

Serving size: 1 chicken breast half and 2 tablespoons sauce

4 (6 oz) skinless, boneless chicken breast halves

1/4 tsp salt

1/4 tsp freshly ground black pepper

2 tsp olive oil

Cooking spray

3/4 cup fat-free, less-sodium chicken broth

1 Tbsp brown sugar

3 Tbsp lime juice, divided

2 tsp Dijon mustard

2 Tbsp water

1 tsp cornstarch

1 Tbsp butter

Place each chicken breast half between 2 sheets of heavy-duty plastic 

wrap; pound to 1/4-inch thickness using a meat mallet or small heavy 

skillet. Sprinkle chicken with salt and pepper.

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 pan; keep warm.

Add chicken broth, sugar, 2 tablespoons juice, and mustard to pan; 

cook over medium heat, scraping pan to loosen browned bits.

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 tablespoon lime juice and butter, stirring until butter melts. 

Return chicken to pan; simmer 2 minutes or until chicken is thoroughly 

heated.

Servings: 4 

Serving size: 1 chicken breast half and 2 tablespoons sauce

Nutrition per Serving:

260 Calories, 26% from fat, 7.5g Fat, 2.7g Sat, 3.1g Mono, 0.8g Poly, 

40.7g Protein, 5.4g Carbs, 0.1g Fiber, 106mg Cholesterol, 1.8mg Iron, 

382mg Sodium, 32mg Calcium

[blindweightwatcher] Chicken With Lime Sauce

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