Easy,  Recipes

Black Pepper Citrus Chicken

This month’s CL brought me a HUGE hit! It was quick, easy, required few ingredients, and REALLY packed a punch with lots of great flavor! The only change I made was to use fresh garlic. It needs no further explanation than that! It’s going into my regular rotation for sure.

Black Pepper Citrus Chicken

Black Pepper Citrus Chicken
Cooking Light January 2007

Be sure to use fresh, coarsely ground black pepper in this dish; finely ground will overpower the chicken.

1 tablespoon canola oil, divided
1 1/4 teaspoons freshly ground black pepper, divided
1/4 teaspoon salt
4 (6-ounce) skinless, boneless chicken breast halves
1 cup vertically sliced onion
2 teaspoons bottled minced garlic
1/4 cup white wine
2 tablespoons fresh orange juice
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh parsley

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle 1/2 teaspoon pepper and salt over chicken. Add chicken to pan; cook 2 minutes on each side or until browned. Remove chicken from pan; keep warm. Add remaining 2 teaspoons oil to pan. Add onion and garlic to pan; sauté 2 minutes. Add wine; cook 1 minute. Return chicken to pan. Add remaining 3/4 teaspoon pepper and juices. Cover, reduce heat, and simmer 4 minutes or until chicken is done. Sprinkle with parsley.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons onion mixture)

Nutritional information per serving:
CALORIES 240(22% from fat); FAT 5.9g (sat 0.8g,mono 2.6g,poly 1.5g); PROTEIN 39.6g; CHOLESTEROL 99mg; CALCIUM 29mg; SODIUM 259mg; FIBER 0.5g; IRON 1.5mg; CARBOHYDRATE 3.8g

MacGourmet Rating: 5 Stars

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