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Full Online Book HomeLearning KitchenLow_fat - Chicken - Chinese Style Glazed Chicken
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Low_fat - Chicken -  Chinese Style Glazed Chicken Post by :DENA_WALKER Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1095

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Low_fat - Chicken - Chinese Style Glazed Chicken

1/4 cup fat-free, low-sodium chicken broth
2 tablespoons hoisin sauce
1 tablespoon apricot preserves or fruit spread
4 (4 ounce) skinless boneless chicken breast halves
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon vegetable oil

Combine first 3 ingredients in a small bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with salt and pepper.

Heat oil in a large skillet over medium-high heat. Add chicken, and saute for 3 minutes on each side. Remove chicken from skillet. Reduce heat; carefully add broth mixture. Return chicken to pan; cook 3 minutes or until done, turning to coat.

Yield: 4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce). 186 cal, 5.1g fat, 26.7g pro, 6.9g carb, 66mg chol, 526mg sod.

Source: Cooking Light-9/01
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