Maple and Orange Glazed Chicken |
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Prep Time: 10 Minutes Cook Time: 25 Minutes |
Ready In: 35 Minutes Servings: 4 |
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I got this recipe from a book called 101 Low Fat Feasts . I have made it several times, adapting it to my own tastes and it is delicious! Ingredients:
4 boneless skinless chicken breasts (i use 8 chicken thighs) |
1/4 cup plain flour, seasoned with |
salt and pepper |
2 tablespoons olive oil |
3 tablespoons maple syrup |
1 tablespoon whole grain mustard |
1 grated orange, zest of |
1 orange, juice of |
1 tablespoon soy sauce |
Directions:
1. Pick any visible fat from off the chicken and wash and dry.
2. Dredge the pieces of chicken in the seasoned flour, patting to remove excess flour.
3. Heat the olive oil in a large skillet.
4. Pan fry the chicken, presentation side first, in the hot olive oil until nicely browned on both sides.
5. While the chicken is browning, combine the remaining ingredients in a measuring cup.
6. Remove the browned chicken from the pan and place in a shallow casserole dish.
7. Add the sauce ingredients, scraping to deglaze the pan, then pour over the chicken in the dish.
8. Bake in a 350*F oven for 20 minutes until nicely glazed and the chicken is cooked through.
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