Diabetes Forecast May 2005

Recipe of the Month

Cajun Chicken with Orange Mustard Sauce

Here is a great example of pan-searing. The spice mixture can also be made in quantity and used on other foods.

6 servings/serving size: one 4-oz. piece of chicken with sauce
Preparation time: 10 minutes
Cooking time: 15 minutes

2 tsp. paprika
2 tsp. onion powder
1½ tsp. garlic powder
1 tsp. cayenne pepper
1 tsp. dried basil leaves
½ tsp. dried thyme
Salt and pepper to taste
1½ lb. boneless, skinless chicken breasts, pounded to ¼-inch thickness
1½ Tbsp. canola oil, divided
1 small onion, diced
1 cup low-sugar orange marmalade
½ cup low-fat, reduced-sodium chicken broth
3 Tbsp. Dijon mustard
1 tsp. honey

1. Combine the paprika, onion powder, garlic powder, cayenne, basil, thyme, salt, and pepper. Sprinkle the chicken with the spice mixture, coating both sides.
2. Spray a large, heavy skillet with cooking spray. Add half the oil in the pan over medium-high heat. Add three pieces of the chicken to the pan and sear for 4 minutes. Turn with tongs and sear another 4 minutes. Remove from the pan and repeat with remaining three pieces. Set aside.
3. Add remaining oil to the pan and sauté the onion for 3 minutes. Add the broth, marmalade, mustard, and honey. Bring to a boil. Lower the heat and simmer for 3 minutes. Add back the chicken breasts and cook for 3 minutes.

Nutrition Facts