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20 minute dinner recipes

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Grapefruit-Mint Chicken

http://www.eatingwell.com/recipes/grapefruit_mint_chicken.html

From EatingWell:  March 1998

Tart grapefruit juice and fresh mint invigorate the taste buds.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

Preparation

  1. Season chicken on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned, about 3 minutes per side. Transfer the chicken to a plate and tent with foil.
  2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add shallots and red pepper. Cook, stirring, for about 2 minutes. Remove from heat. Whisk broth, grapefruit juice, 1 tablespoon mint and flour in a small bowl. Add to the pan. Cook, whisking, until slightly thickened, about 3 minutes.
  3. Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season the sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon mint.

Nutrition

Per serving : 181 Calories; 6 g Fat; 1 g Sat; 4 g Mono; 63 mg Cholesterol; 6 g Carbohydrates; 24 g Protein; 0 g Fiber; 199 mg Sodium; 315 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 3 lean meat, 1/2 fat