Departments: The Hungry Heart: Mother's Day Meals
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopPower.org, while supplies last.
Serves 4; 3 ounces chicken per serving
¾ teaspoon paprika
½ teaspoon dried oregano, crumbled
¼ teaspoon dried thyme, crumbled
¼ teaspoon salt
⅛ teaspoon garlic powder
⅛ teaspoon cayenne
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
½ cup fat-free, low-sodium chicken broth
In a small bowl, stir together the rub ingredients. Sprinkle over the chicken. Using your fingertips, gently press the rub so it adheres to the chicken.
Lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chicken with the smooth side down for 5 minutes. Turn over. Cook for 4 minutes, or until no longer pink in the center. Transfer to a serving plate. Set aside.
Increase the heat to high. Pour the broth into the skillet and bring to a boil. Boil for 1 minute, or until the liquid measures ¼ cup, scraping the bottom and sides of the skillet to dislodge any browned bits and stirring constantly.
Place the chicken on plates. Spoon the sauce over the chicken.
Nutrients per Serving
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 285 mg
Carbohydrates 1 g
Fiber 0 g
Sugars 0 g
Protein 24 g
3 lean meat