Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 224 |
| Total Fat | 6.5 g |
| Saturated Fat | 1 g |
| Sodium | 509 mg |
| Total Carbohydrate | 11 g |
| Dietary Fiber | 0.5 g |
| Protein | 29 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Boneless, skinless chicken breast halves | 2 |
| Salt | ¼ teaspoon |
| Freshly ground pepper to taste |
| All-purpose flour | 2 tablespoons |
| Olive oil | 2 teaspoons |
| Reduced-sodium chicken broth | ¼ cup |
| Juice of 1 orange (about ¼ cup) |
Directions
- Place chicken breasts between sheets of plastic wrap, and use a rolling pin or your fist to pound them until they are ½-inch thick throughout.
- Season chicken with salt and pepper, then coat with the flour.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and cook about 4 minutes on each side, until cooked through. Remove chicken from pan and set aside.
- Add broth and juice to pan, and cook for 4 minutes, until thickened. Drizzle sauce over chicken and serve.
Exchanges
3.5 very lean meats; 1 fat; 0.5 starch
Side Suggestions: Steamed Sugar Snap Peas
Side Suggestions: Brown Rice