MAIN DISH

FIVE-INGREDIENT CHICKEN

• 1 tablespoon canola oil

• 1 pound chicken breasts, pounded to ¼-inch thickness

• 2 tablespoons hoisin sauce

• 1 tablespoon orange marmalade-style fruit spread

• ¼ cup nonfat chicken broth

Heat the oil over medium high in a large, nonstick skillet.

Add the chicken, and cook without moving, until the chicken is golden on undersides and lifts easily off the pan, about 4 to 5 minutes. Turn, and cook 3 to 4 minutes longer, until chicken is cooked through to an internal temperature of 160 degrees. Remove chicken from pan and remove pan from heat.

Add the hoisin, marmalade and broth to the skillet, and cook, stirring, until sauce is thickened, about 2 minutes. Return the chicken to the pan, turning it once to coat both sides with the sauce, until the chicken is heated through. Add salt and pepper to taste. Makes 4 servings.

Per serving: 181 calories, 6 g fat (1 g saturated), 23 g protein, 0 fiber, 224 mg sodium.

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