Grapefruit-Mint Chicken

From EatingWell: March 1998 — Subscribe Now!

Tart grapefruit juice and fresh mint invigorate the taste buds.

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

4 boneless, skinless chicken breasts, (1-1 1/4 pounds total), trimmed
Salt & freshly ground pepper
1 tablespoon extra-virgin olive oil, divided
1/4 cup finely chopped shallots
1/4 teaspoon crushed red pepper
1/2 cup reduced-sodium chicken broth
1/2 cup ruby-red grapefruit juice
2 tablespoons chopped fresh mint, divided
2 teaspoons all-purpose flour

Preparation

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.
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.
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: 182 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 6 g carbohydrates; 24 g protein; 0 g fiber; 147 mg sodium; 289 mg potassium.

Nutrition Bonus: Selenium (29% daily value), Vitamin C (22% dv).

1/2 Carbohydrate Serving

Exchanges: 3 lean meat, 1/2 fat