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Prepared Meals 
 

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Wednesday, March 11 2015

ingredients
1/2   teaspoon   finely shredded orange peel
1/3   cup   orange juice
1    tablespoon   low-sodium soy sauce
1      clove garlic, minced
1    teaspoon   snipped fresh thyme
1/2   teaspoon   paprika
1/4   teaspoon   black pepper
1/4   teaspoon   crushed red pepper
2    8 ounces   skinless, boneless chicken breast halves
2    teaspoons   olive oil
1    tablespoon   mango chutney
3    tablespoons   light mayonnaise
4      multigrain sandwich thins, toasted
2    cups   loosely packed watercress
directions
In a small bowl stir together orange peel, orange juice, soy sauce, garlic, thyme, paprika, black pepper, and crushed red pepper; set aside.
Cut each chicken breast half crosswise in half. Place each piece between two pieces or plastic wrap. Using the flat side of a meat mallet, pound the chicken lightly to about 1/4 inch thick. Remove plastic wrap.
In a very large nonstick skillet heat the oil over medium-high heat. Cook chicken in hot oil for 4 minutes, turning once. Carefully add orange juice mixture to skillet. Simmer for 3 minutes or until liquid reduces to a glaze, turning to coat chicken.
Place chutney in a small bowl; snip any large pieces of fruit. Stir in mayonnaise. To assemble sandwiches, spread mayonnaise mixture on cut sides of toasted sandwich thins. For each sandwich, place 1/2 cup of the watercress and a chicken portion on bottom half of sandwich thin. Add sandwich thin top, spread side down.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 272, Fat, total (g) 9, chol. (mg) 51, sat. fat (g) 1, carb. (g) 30, Monosaturated fat (g) 3, Polyunsaturated fat (g) 3, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 7, pro. (g) 21, vit. A (IU) 777.44, vit. C (mg) 18.9, Thiamin (mg) 0.19, Riboflavin (mg) 0.17, Niacin (mg) 7.5, Pyridoxine (Vit. B6) (mg) 0.51, Folate (µg) 36.29, Cobalamin (Vit. B12) (µg) 0.12, sodium (mg) 564, Potassium (mg) 333, calcium (mg) 70.68, iron (mg) 1.62, Fruit () 0.5, Starch () 1.5, Lean Meat () 3, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
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