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Post by carol on May 28, 2007 13:45:44 GMT -8
ORANGE SAUCED CHICKEN for TWO
ww Points: 4 Serves:2 (1 chicken breast and 1/4 c sauce)
This recipe is easily doubled, tripled or more. Very tasty and QUICK. Prep time: 8 minutes cook time: 10 minutes
1/4 cup fresh orange juice 1/4 cup fat-free, less-sodium chicken broth 1 T orange marmalade 1 t fresh lemon juice 3/4 t cornstarch 1/8 t dried crushed rosemary 1/8 t salt 1/4 t ground black pepper 2 (4 oz) boneless, skinless chicken breast 1 T italian-seasoned breadcrumbs 1 t olive oil cooking spray 1 t chopped fresh parsley
Combine first 8 ingredients in a medium bowl, stirring with a whisk. Set aside.
Dredge chicken in bread crumbs.
Heat oil in a large non-stick skillet coated with cooking spray over med-high heat. Add chicken, cook 4 minutes on each side, till lightly browned. Add broth mixture; cover, reduce heat and simmer another5-8 minutes. Sprinkle with parsley.
Per serving: 204 calories, 3.8 grams fat, 24.7 grams protein, 14 grams carb, 0.4 grams fiber, 66 mg cholesterol, 398 sodium, 27 mg calcium
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