Thursday, October 6, 2022
Oct. 6, 2022

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Honey, chicken make quick meal

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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.

Almond Chicken With Orange Honey Sauce

Makes 2 servings. 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.

Garlic Zucchini and Grape Tomatoes

Makes 2 servings. 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.

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