Children and adults alike enjoy this supereasy, sweet and tangy chicken that’s seasoned with agave, a natural low-glycemic sweetener. These ingredients are economical, but for even more savings, use bone-in chicken, remove the skin, and increase cooking time by 15-20 minutes. Brown rice makes a good side dish.
Recipe Preparation Time:
Recipe Ingredient Details:
1 1/2 pounds skinless, boneless chicken breasts
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1/4 cup low-sodium chicken broth, vegetable broth, or white wine
1/4 cup Dijon mustard
3 tablespoons agave nectar
2 heads broccoli florets (8 ounces)
1/2 onion, cut into half moons
1 red bell pepper, cut into 1 1/2-inch strips (optional)
Preheat oven to 350˚;. Spray or lightly oil a 9x13-inch baking dish.
Using a skillet or mallet, pound chicken breasts to 1/4 inch thick. (If using bone-in chicken, skip this step.) Sprinkle with salt and pepper. Heat olive oil and sauté chicken, turning until lightly brown (1–2 minutes per side). Place into baking dish. Deglaze pan with broth, scraping up any brown bits.
In a small bowl, whisk together mustard and agave. Add pan juices and mix well. Pour sauce over chicken. Arrange broccoli florets, onion, and bell pepper (if using) around and on top of chicken. Cover with foil and bake for 20 minutes.
Recipe Additional Notes:
PER SERVING: 202 cal, 17% fat cal, 4g fat, 1g sat fat, 66mg chol, 28g protein, 14g carb, 2g fiber, 326mg sodium
Thu, 2013-01-10 15:23