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Crisp Chicken with Raspberry Dipping Sauce

Diabetes and Heart Healthy Meals for Two Cover
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Crisp Chicken with Raspberry Dipping Sauce

Nutrition Facts

Crisp Chicken with Raspberry Dipping Sauce
CaloriesCalories
225 Per Serving
ProteinProtein
25 g Per Serving
FiberFiber
1 g Per Serving
×
Calories 225
Total Fat 9.0 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 5.1 g
Cholesterol 65 mg
Sodium 310 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Sugars 4 g
Protein 25 g

Dietary Exchanges
1/2 carbohydrate, 3 lean meat, 1 fat

Ingredients

Servings   2   Serving Size   3 ounces chicken and 1 heaping tablespoon sauce

  • 3 tablespoons panko breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon very finely snipped fresh parsley
  • 1/2 teaspoon firmly packed, grated lemon zest
  • 1/4 teaspoon dry mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to 1/4-inch thickness
  • 2 teaspoons and 1/2 teaspoon olive oil, divided use
  • 2 teaspoons minced shallot
  • 1/2 cup fat-free, low-sodium chicken broth
  • 2 teaspoons raspberry vinegar
  • 2 1/2 teaspoons all-fruit raspberry spread (seedless preferred)

Directions

Tip: Click on step to mark as complete.

  1. In a shallow dish, combine the panko, garlic powder, parsley, lemon zest, mustard, salt, and pepper, lightly stirring together with a fork. Put one piece of chicken in the crumbs. Using your fingertips, firmly press the crumbs so they adhere to the chicken. Turn over and repeat. Repeat with the remaining chicken. Discard any crumb mixture remaining.
  2. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for about 4 minutes on each side, or until it is cooked through and the crumbs are golden brown. Transfer to a plate. Cover to keep warm.
  3. To make the sauce, put the remaining 1/2 teaspoon oil in the skillet, swirling to coat the bottom. Cook the shallot over medium heat for about 1 minute, stirring constantly and scraping to dislodge the browned bits (a wooden spoon or heatproof scraper works well). Slowly pour in the broth and vinegar. (The mixture will bubble vigorously.)
  4. Increase the heat to medium high and cook for about 2 minutes, or until the sauce reduces slightly. Remove from the heat. Add the raspberry spread, stirring until melted.
  5. Slice the chicken diagonally into strips. Serve with the sauce on the side.

Tip: Japanese bread crumbs, known as panko, make a delicious, crunchy coating. Panko is coarser than the usual dried bread crumbs and contains far less sodium. Look for panko near the other packaged bread crumbs or in the Asian section of the store.
This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Nutrition Facts

Crisp Chicken with Raspberry Dipping Sauce
CaloriesCalories
225 Per Serving
ProteinProtein
25 g Per Serving
FiberFiber
1 g Per Serving
×
Calories 225
Total Fat 9.0 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 5.1 g
Cholesterol 65 mg
Sodium 310 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Sugars 4 g
Protein 25 g

Dietary Exchanges
1/2 carbohydrate, 3 lean meat, 1 fat

Ingredients

Servings   2   Serving Size   3 ounces chicken and 1 heaping tablespoon sauce

  • 3 tablespoons panko breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon very finely snipped fresh parsley
  • 1/2 teaspoon firmly packed, grated lemon zest
  • 1/4 teaspoon dry mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to 1/4-inch thickness
  • 2 teaspoons and 1/2 teaspoon olive oil, divided use
  • 2 teaspoons minced shallot
  • 1/2 cup fat-free, low-sodium chicken broth
  • 2 teaspoons raspberry vinegar
  • 2 1/2 teaspoons all-fruit raspberry spread (seedless preferred)

Directions

Tip: Click on step to mark as complete.

  1. In a shallow dish, combine the panko, garlic powder, parsley, lemon zest, mustard, salt, and pepper, lightly stirring together with a fork. Put one piece of chicken in the crumbs. Using your fingertips, firmly press the crumbs so they adhere to the chicken. Turn over and repeat. Repeat with the remaining chicken. Discard any crumb mixture remaining.
  2. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for about 4 minutes on each side, or until it is cooked through and the crumbs are golden brown. Transfer to a plate. Cover to keep warm.
  3. To make the sauce, put the remaining 1/2 teaspoon oil in the skillet, swirling to coat the bottom. Cook the shallot over medium heat for about 1 minute, stirring constantly and scraping to dislodge the browned bits (a wooden spoon or heatproof scraper works well). Slowly pour in the broth and vinegar. (The mixture will bubble vigorously.)
  4. Increase the heat to medium high and cook for about 2 minutes, or until the sauce reduces slightly. Remove from the heat. Add the raspberry spread, stirring until melted.
  5. Slice the chicken diagonally into strips. Serve with the sauce on the side.

Tip: Japanese bread crumbs, known as panko, make a delicious, crunchy coating. Panko is coarser than the usual dried bread crumbs and contains far less sodium. Look for panko near the other packaged bread crumbs or in the Asian section of the store.
This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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