Recipe: Nutrition
Diabetes Appropriate
Egg-free
Nut-free
Soy-free
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sugar
Weight Management
Directions
Prep Time
15 minutes
Cook Time
15 minutes
Ready in
30 minutes
- Place chicken between 2 layers of plastic wrap. Using a meat mallet, pound chicken to an even thickness. Place flour in a large resealable plastic bag, and season with salt and freshly ground pepper to taste. Add chicken; seal bag and shake lightly to coat.
- In a large nonstick skillet melt butter over medium-high heat. Remove chicken from bag; reserve flour. Add chicken to pan; cook 4 to 5 minutes per side or until browned.
- In a small bowl combine broth and reserved flour. Push chicken to edge of skillet. Add broth mixture, oranges and capers; stir lightly, and spoon over chicken.
- Reduce heat to medium-low. Cook, covered, 5 minutes or until an instant-read thermometer inserted into the chicken registers 165°F, and the sauce is slightly thickened. Stir in orange zest. Spoon sauce over chicken, and serve.
Nutritional Information
Serving Size
1
Per Serving
Calories 317, Calories Fat 33, Total Fat 3g, Saturated Fat 0g, Cholesterol 89mg, Sodium 642mg, Carbohydrate 12g, Protein 46g
Serving Size | 1 |
Calories | 317 |
Calories Fat | 33 |
Calories (fat) extra | 10 |
Total Fat | 3g |
Total Fat (extra) | 5 |
Saturated Fat | 0g |
Saturated Fat (extra) | 5 |
Cholesterol | 89mg |
Cholesterol (extra) | 30 |
Sodium | 642mg |
Sodium (extra) | 27 |
Potassium | 0mg |
Carbohydrate | 12g |
Carbohydrate (extra) | 4 |
Fiber | 1g |
Fiber (extra) | 7 |
Sugars | 5g |
Protein | 46g |
Omega3 | 0g |
Vitamin A | 190IU |
Vitamin A (extra) | 4 |
Vitamin C | 33mg |
Vitamin C (extra) | 56 |
Iron | 2mg |
Iron (extra) | 11 |