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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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The slightly sweet orange glaze tames some of the heat in the spicy rub. There is only 1 tablespoon of orange marmalade, so it doesn't contribute very much carbohydrate per serving. Ingredients:
2 teaspoons poultry seasoning |
1/2 teaspoon salt |
1/2 teaspoon ground cumin |
1/2 teaspoon ground coriander |
1/4 teaspoon ground allspice |
1/4 teaspoon ground red pepper |
1/4 teaspoon black pepper |
4 (6-ounce) skinless, boneless chicken breast halves |
1 tablespoon olive oil |
cooking spray |
1/4 cup water |
1/4 cup dry white wine |
1 tablespoon lemon juice |
1/8 teaspoon salt |
1 tablespoon low-sugar orange marmalade |
Directions:
1. Combine first 7 ingredients in a small bowl; rub chicken with spice mixture, and let stand 5 minutes.
2. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until lightly browned. Add water and wine to pan; cover, reduce heat, and simmer 6 minutes or until chicken is done. Remove chicken from pan; keep warm. Add lemon juice and 1/8 teaspoon salt to pan. Bring to a boil; cook 4 minutes or until reduced to 3 tablespoons. Remove from heat; stir in marmalade. Spoon sauce over chicken.
3. carbo rating: 3
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