I tried this Mustard Glazed Chicken recipe (Cooking Light Magazine) and served it with Gorgonzola salad and fresh berries. I substituted Sugar Free Syrup for the Maple syrup. As prepared, the chicken has approximately 276 calories/serving. I posted the recipe for the Gorgonzola salad in a seperate blog entry.
Maple Mustard Glazed Chicken
2 Teaspoons olive oil
4 (6 oz) boneless and skinless chicken halves
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup fat free chicken broth
1/4 cup maple syrup (I substituted sugar free syrup)
2 teaspoons fresh thyme
2 garlic cloves, thinly sliced
1 Tablespoon cider vinegar
1 Tablespoon stone ground mustard
Preheat oven to 400 degrees.
Heat a large skillet over medium high heat. Add oil and swirl to coat. Sprinkle chicken with salt and pepper. Add chicken to pan and saute for 2 minutes on each side or until browned.
Remove chicken from pan. Add the broth, syrup, thyme, and garlic to the pan. Bring to boil and scrape the pan to loosen the browned bits. Cook for 2 minutes stirring frequently. Add vinegar and mustard. Cook for 1 minute stirring constantly.
Return chicken to pan and spoon mustard mixture over the chicken.
I don't have an ovenproof skillet so I placed the chicken breasts in the mustard sauce in a pyrex dish. Bake at 400 degrees for 10 minutes or until the chicken is cooked through.
Remove the chicken from the pan and let stand for 5 minutes. Return the chicken to the skillet with the mustard mixture and cook over medium heat until the liquid is syrupy, stirring frequently. Serve the sauce with the chicken.
While the chicken was baking, I cut up some fresh berries to serve with the meal.