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20 minute dinner recipes

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Chicken Breasts in Island Aromas (Petti di pollo ai profumi dell'isola)


From EatingWell:  May/June 1993

A marvelous blend of fresh citrus, herbs and spices flavors the chicken. The dish is also quite good when served cold. Make it a meal: Stir extra citrus juice and chopped fresh mint into cooked bulgur to echo the flavors of this dish.

4 servings | Active Time: 35 minutes | Total Time: 1 hour



  1. Preheat oven to 350°F.
  2. Heat oil in a small saucepan over medium heat. Add scallions, shallots and 1 tablespoon mint; sauté until softened, 2 to 3 minutes. Stir in fennel seeds and ginger. Add orange juice, lemon juice, sherry and 1 teaspoon sugar; bring to a boil. Simmer until reduced by half, 5 to 10 minutes; set aside.
  3. Place chicken breasts on a cutting board. Along the thinner, long edge of each breast, make a horizontal slit with sharp knife, cutting nearly through to the opposite side. Open each breast so it forms two flaps hinged at the center and sprinkle with orange and lemon zest. Season with salt and pepper. Pat the breasts closed and place between 2 sheets of plastic wrap. Pound with a mallet or pan to flatten slightly.
  4. Place rosemary sprigs in the bottom of a shallow 2-quart baking dish. Set the chicken on top and season with salt and pepper. Pour wine and the sauce over the chicken.
  5. Bake, uncovered, until the chicken is no longer pink inside, 25 to 30 minutes. Transfer the chicken to a serving platter and keep warm. Discard rosemary.
  6. Pour the sauce into a small pan and bring to a boil. Cook until reduced by half, 3 to 5 minutes. Taste and adjust seasonings, adding more sugar, if desired. Spoon over the chicken. Sprinkle with the remaining 1 tablespoon mint and serve.


Per serving : 212 Calories; 3 g Fat; 1 g Sat; 2 g Mono; 66 mg Cholesterol; 10 g Carbohydrates; 27 g Protein; 1 g Fiber; 152 mg Sodium; 478 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 fruit, 3 1/2 lean meat

Tips & Notes