Maple-Mustard Glazed Chicken

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This was another great recipe from the latest Cooking Light magazine. I loved that it used pantry staples, was done in one dish, and was super quick! This dish is tangy and sweet and really delicious (not to mention low cal). The only change I would make next time is double the sauce, as most of it simmers away and there isn't much left to drizzle. If you decide to make this, I would recommend doing that.

This is great for a busy weeknight meal!

Maple-Mustard Glazed Chicken

2 teaspoons olive oil

4 (6-ounce) skinless, boneless chicken breast halves

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

1/4 cup fat-free, lower-sodium chicken broth

1/4 cup maple syrup

2 teaspoons chopped fresh thyme

2 medium garlic cloves, thinly sliced

1 tablespoon cider vinegar

1 tablespoon stone-ground mustard

Preheat oven to 400°.

Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan.

Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly.

Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done.

Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

Amount per serving
Calories: 264
Fat: 4.4g
Saturated fat: 0.9g
Monounsaturated fat: 2.2g
Polyunsaturated fat: 0.7g
Protein: 39.5g
Carbohydrate: 14.2g
Fiber: 0.2g
Cholesterol: 99mg
Iron: 1.6mg
Sodium: 337mg
Calcium: 38mg