Almond Lemon Chicken
5 tablespoons lemon juice
3 tablespoons Dijon-style prepared mustard
2 cloves garlic, chopped
1/4 teaspoon ground white pepper
fat free olive oil spray
4ea. 4oz. skinless, boneless chicken breasts
1/4 cup sliced almonds
2 cups chicken broth
½ teaspoon arrowroot, dissolved in ½ tablespoon water
1 tablespoons orange marmalade
2 tablespoons chopped fresh parsley
1/4 teaspoon crushed red pepper flakes
6 slices lemon, for garnish
1. Combine the lemon juice, mustard, garlic and white pepper. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.
2. In a large skillet, saute the almonds in fat free olive oil spray until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Spray the fat free olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (3 to 6 minutes). Remove from skillet and reserve.
3. Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in parsley and red pepper flakes. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.
One serving (1/4th of recipe) provides 290 calories, 41 grams protein, 8 grams fat, 1 gram saturated fat, 14 grams carbohydrate, 2.5 grams fiber, 56 mg cholesterol and 861 mg sodium.