Cranberry Chicken
Canola oil spray
2 Tbsp. olive oil
2 Tbsp. Dijon mustard
1/2-1 tsp. salt
1/2 tsp. freshly ground pepper
4 skinless, boneless chicken breast halves (3 oz. each)
Salt and pepper to taste
1 1/2 cups cranberry relish, chutney, or whole-berry sauce
2 Tbsp. finely minced scallions (white part only)
2 Tbsp. red wine vinegar
Preheat oven to 450 degrees. Have ready a non-stick baking pan, or cover a non-stick pan with aluminum foil and spray surface lightly with canola oil spray.
Whisk together oil, mustard, salt and pepper in a medium bowl. Transfer two tablespoon of the mixture to a small cup or bowl and set aside remainder. Use the 2 tablespoons to brush on chicken pieces before placing meat on prepared pan. Discard any remaining mixture used on chicken. Roast 12 to 15 minutes on each side, or until cooked through, turning once. Remove chicken from oven. Preheat broiler. Broil chicken until tops begin to brown, about 30 seconds. Remove from the broiler.
Meanwhile, whisk cranberry mixture, scallions and vinegar with remaining mustard-oil mixture. Heat gently in microwave until hot. Add salt and pepper to taste. Spoon warm sauce over chicken and serve.
Makes 4 servings.
Per serving: 347 calories, 9 g. total fat (1 g. saturated fat), 49 g. carbohydrate, 21 g. protein, less than 1 g. dietary fiber, 569 mg. sodium.
2 Tbsp. olive oil
2 Tbsp. Dijon mustard
1/2-1 tsp. salt
1/2 tsp. freshly ground pepper
4 skinless, boneless chicken breast halves (3 oz. each)
Salt and pepper to taste
1 1/2 cups cranberry relish, chutney, or whole-berry sauce
2 Tbsp. finely minced scallions (white part only)
2 Tbsp. red wine vinegar
Preheat oven to 450 degrees. Have ready a non-stick baking pan, or cover a non-stick pan with aluminum foil and spray surface lightly with canola oil spray.
Whisk together oil, mustard, salt and pepper in a medium bowl. Transfer two tablespoon of the mixture to a small cup or bowl and set aside remainder. Use the 2 tablespoons to brush on chicken pieces before placing meat on prepared pan. Discard any remaining mixture used on chicken. Roast 12 to 15 minutes on each side, or until cooked through, turning once. Remove chicken from oven. Preheat broiler. Broil chicken until tops begin to brown, about 30 seconds. Remove from the broiler.
Meanwhile, whisk cranberry mixture, scallions and vinegar with remaining mustard-oil mixture. Heat gently in microwave until hot. Add salt and pepper to taste. Spoon warm sauce over chicken and serve.
Makes 4 servings.
Per serving: 347 calories, 9 g. total fat (1 g. saturated fat), 49 g. carbohydrate, 21 g. protein, less than 1 g. dietary fiber, 569 mg. sodium.