NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Sat Fat
| Heart Healthy
| Healthy Weight
Elevate plain chicken breasts to the next level with this Asian-inspired pan sauce.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
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 minced scallion whites plus 1/2 cup sliced scallion greens, divided
3 cloves garlic, minced
1 tablespoon minced fresh ginger
3/4 cup reduced-sodium chicken broth
1/3 cup rice-wine vinegar
2 tablespoons hoisin sauce
2 teaspoons sugar
Reduced-sodium soy sauce to taste
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 and add the remaining 1 1/2 teaspoons oil to the pan. Add scallion whites, garlic and ginger. Cook, stirring, for 1 minute. Add broth, vinegar, hoisin sauce and sugar. Bring to a simmer. Cook 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 sauce with soy sauce to taste and spoon over the chicken. Garnish with scallion greens.
NUTRITION INFORMATION: Per serving: 192 calories; 5 g fat (1 g sat, 2 g mono); 64 mg cholesterol; 12 g carbohydrate; 25 g protein; 1 g fiber; 526 mg sodium; 277 mg potassium.
Nutrition bonus: Selenium (31% daily value).
1 Carbohydrate Serving
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