Orange, almonds and honey flavor chicken cutlets for this quick dinner. Boneless, skinless chicken cutlets, available in most supermarkets, are about 1/2-inch thick. They cook in just 4 to 5 minutes.
A colorful side dish of zucchini strips and grape tomatoes tossed in olive oil and garlic completes the meal.
Helpful Hints:
— You can use two crushed garlic cloves instead of minced garlic.
— You can use boneless, skinless chicken breast. Flatten to 1/2-inch thick.
Countdown:
— Prepare ingredients.
— Make zucchini and tomatoes and set aside.
— Make chicken.
Shopping List:
To buy: 3/4 pound boneless, skinless chicken breast cutlets, 1 small container orange juice, 1 small bottle honey, 1 package sliced almonds, 1 loaf whole grain country bread, 1 package zucchini (1/2 pound needed) and 1 package grape tomatoes.
Staples: cornstarch, olive oil, salt and freshly ground black pepper.
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ALMOND CHICKEN WITH ORANGE HONEY SAUCE
Recipe by Linda Gassenheimer
2 tablespoons cornstarch plus 1 teaspoon
Salt and freshly ground black pepper
3/4 pound boneless, skinless chicken breast cutlets (1/2-inch thick)
2 teaspoons olive oil
1/2 cup orange juice plus 1 tablespoon
2 tablespoons honey
2 tablespoons sliced almonds
2 slices whole grain country bread
Mix 2 tablespoons cornstarch and salt and pepper to taste on a plate. Add chicken cutlets and coat both sides with the cornstarch. Heat oil in a nonstick skillet over medium-high heat. Add the cutlets and sauté 2 minutes. Turn and sauté 2 minutes. A meat thermometer should read 165 degrees. Remove from the skillet and add 1/2 cup orange juice scraping up the brown bits in the skillet. Add the honey and mix until honey is dissolved. Mix the remaining 1 teaspoon cornstarch and 1 tablespoon orange juice together and add to the skillet. Stir until the sauce starts to thicken, about 1 minute. Spoon sauce over chicken and sprinkle almonds on top. Serve bread on the side. Makes 2 servings.
Per serving: 510 calories, 17 g fat, 2.5 g saturated fat, 9 g monounsaturated fat, 125 mg cholesterol, 45 g protein, 44 g carbohydrates, 4 g dietary fiber, 25 g sugars, 180 mg sodium, 890 mg potassium, 500 mg phosphorus.
Exchanges: 2 starch, 1 fruit, 5 1/2-lean protein, 1 fat.
GARLIC ZUCCHINI AND GRAPE TOMATOES
Recipe by Linda Gassenheimer
1/2 pound zucchini (about 2 cups)
1 teaspoon minced garlic
2 teaspoons olive oil
1 cup grape tomatoes
Salt and freshly ground black pepper
Wash zucchini and slice. Place in a microwave-safe bowl and add the garlic. Cover with a plate or plastic wrap and microwave on high 2 minutes. Remove and add the olive oil, tomatoes and salt and pepper to taste. Cover again and let the tomatoes warm in the bowl while you prepare the chicken. Makes 2 servings.
Stovetop method: Heat oil in a nonstick skillet over medium-high heat. Add the garlic and zucchini. Sauté 3 minutes. Add the tomatoes and sauté another 2 minutes. Add salt and pepper to taste. Makes 2 servings.
Per serving: 80 calories, 5 g fat, 0.5 g saturated fat, 3.5 g monounsaturated fat, 0 mg cholesterol, 2 g protein, 8 g carbohydrates, 2 g dietary fiber, 5 g sugars, 15 mg sodium, 520 mg potassium, 70 mg phosphorus.
Exchanges: 1 vegetable, 1 fat.
