Honey, spicy mustard, and ginger glaze the chicken cutlets in this dish, keeping them moist. Cucumber cubes and tomatoes add color and crunch to the rice salad on the side.

Helpful Hints:

Boneless, skinless chicken breast can be used instead of chicken cutlets. Cook them about 5 minutes per side. A meat thermometer should read 165 degrees.

A quick way to chop fresh ginger is to peel, cut into small pieces and press through a garlic press. Or grate the peeled ginger right into the sauce.

Countdown:

Prepare ingredients.

Make chicken.

While chicken rests with the sauce, make the rice.

Shopping List:

To Buy: 3/4 pound chicken cutlets, 1 jar Dijon mustard

Staples: canola oil, salt and black peppercorns, 1 piece ginger (or bottle ground ginger), 1 packaged microwaveable brown rice, 1 cucumber, 1 tomato and 1 bottle reduced-fat vinaigrette dressing

Honey Ginger Glazed Chicken

Recipe by Linda Gassenheimer

1 1/2-tablespoons honey

1 tablespoon Dijon mustard

2 teaspoons canola oil, divided use

1 tablespoon chopped fresh ginger or 1 teaspoon ground ginger

3/4-pounds chicken cutlets

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

Combine the honey, Dijon mustard, 1 teaspoon canola oil and ginger together in a small bowl. Remove visible fat from chicken. Heat the remaining 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add the chicken and sauté 2 minutes. Turn over and sauté 2 minutes. A meat thermometer should read 165 degrees. Sprinkle with salt and pepper. Remove skillet from the heat and pour the sauce over the chicken, Cover the skillet with a lid and let sit 2 to 3 minutes while preparing the side dish.

Brown Rice Salad

Microwave brown rice (to make 1 1/2-cups cooked rice)

1 cup cucumber, peeled cut into 1/4-1/2-inch cubes

1 cup tomato, cut into 1/4-1/2-inch cubes

2 tablespoons reduced-fat oil and vinegar dressing

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2-cups rice and reserve any remaining for another meal. Add cucumber, tomato, oil and salt and pepper. Toss well.

Yield 2 servings.

Per serving for the meal:

Total Calories 520, Total Fat 11.1 g, Saturated Fat 1.8 g, Monounsaturated Fat 5.1 g, Sodium 468 mg Cholesterol 127 mg, Total Carbohydrate 58.4 g, Fiber 4.3 g, Sugars 17.3 g, Protein 44.1 g, Potassium 1044 mg, Phosphorus 562 mg

Exchanges: 23 1/2 starch, 1 carbohydrate, 1 non starchy vegetable, 5 lean protein

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