- Quick Broiled Chicken
Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
While the pan is heating, rinse and pat the chicken dry and season with 2 TBS lemon juice, salt, and pepper.
Leaving the skin on, place the breast skin side up on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Begin preparing the sauce while the chicken is cooking.
The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees F (74 degrees C). Remove the skin before serving; it is left on to keep it moist while broiling. Serve over cooked spinach or other cooked greens.
- Honey-Mustard Sauce
For honey-mustard sauce, combine broth, 1TBS lemon juice, honey, and mustard in a small saucepan. Whisk together and bring to a boil on high heat. Once it comes to a boil, simmer for about 20 minutes. You want it to be reduced to a little less than half the volume you start with. This will thicken and intensify the flavor.
Add apricots and cook on high for another 5 minutes. When sauce is done, add chopped walnuts, parsley, salt, and pepper.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (373g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 54 (17%)|
|Amt Per Serving||% DV|
|Total Fat 6g||8 %|
|Saturated Fat 1g||5 %|
|Monounsaturated Fat 1.7g|
|Polyunsanturated Fat 2.2g|
|Cholesterol 136.9mg||42 %|
|Sodium 711.4mg||25 %|
|Potassium 720.1mg||19 %|
|Total Carbohydrate 9.3g||3 %|
|Dietary Fiber 1.1g||4 %|
|Sugars, other 8.2g|
|Protein 56.8g||81 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 326
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