Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce

Gluten Free
Dairy Free
Health score
19%
Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce
45 min.
4
287kcal

Suggestions


If you're looking to elevate your weeknight dinner with an enticing and flavorful dish, look no further than these Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce! This gluten-free and dairy-free delight brings a perfect balance of savory, sweet, and tangy flavors to your table, making it an ideal choice for lunch or dinner.

The tender, juicy chicken cutlets are pounded to a delectable thinness, ensuring they cook up quickly while remaining moist and flavorful. The secret lies in the luxurious sauce that drapes over the chicken, combining the sharpness of Dijon mustard with the rich sweetness of maple syrup, complemented by fresh dill and a hint of orange zest. This combination not only tantalizes your taste buds but also offers a delightful aroma that will entice everyone to the dinner table.

Ready in just 45 minutes, this dish is perfect for busy weeknights, yet elegant enough for special occasions. Imagine presenting this impressive meal to your family or guests and watching them savor every bite—it's sure to become a favorite in your household! Plus, with each serving boasting only 287 calories, you can indulge guilt-free while still enjoying a satisfying and nourishing meal. Get ready to impress with this culinary masterpiece!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.3 cup dijon mustard 
  • teaspoon optional: dill fresh chopped
  • tablespoons maple syrup 
  • teaspoon orange rind grated
  • tablespoons onion red chopped
  • 0.3 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • tablespoon water 

Equipment

  • frying pan
  • plastic wrap
  • meat tenderizer

Directions

  1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound each to 1/4-inch thickness using a meat mallet or small heavy skillet.
  2. Sprinkle chicken evenly with salt and pepper.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  4. Add chicken to pan; cook 4 minutes on each side or until done.
  5. Remove chicken from pan.
  6. Reduce heat to medium.
  7. Add onion to pan; cook 1 minute.
  8. Add syrup and remaining ingredients; cook 1 minute or until thoroughly heated, stirring frequently.
  9. Serve sauce with chicken.

Nutrition Facts

Calories287kcal
Protein52.88%
Fat15.96%
Carbs31.16%

Properties

Glycemic Index
35.63
Glycemic Load
7.55
Inflammation Score
-3
Nutrition Score
20.203043595604%

Flavonoids

Isorhamnetin
0.26mg
Kaempferol
0.04mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:287.21kcal
14.36%
Fat:4.94g
7.6%
Saturated Fat:1.01g
6.3%
Carbohydrates:21.71g
7.24%
Net Carbohydrates:20.87g
7.59%
Sugar:18.41g
20.46%
Cholesterol:108.86mg
36.29%
Sodium:516.99mg
22.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.85g
73.7%
Vitamin B3:17.86mg
89.32%
Selenium:59.76µg
85.37%
Vitamin B6:1.29mg
64.6%
Manganese:0.8mg
40.17%
Phosphorus:375.78mg
37.58%
Vitamin B2:0.56mg
33.15%
Vitamin B5:2.48mg
24.81%
Potassium:730.44mg
20.87%
Magnesium:58.87mg
14.72%
Vitamin B1:0.16mg
10.74%
Zinc:1.31mg
8.72%
Vitamin B12:0.34µg
5.67%
Calcium:53.77mg
5.38%
Iron:0.94mg
5.22%
Vitamin C:3.17mg
3.85%
Fiber:0.84g
3.36%
Copper:0.06mg
3.11%
Vitamin E:0.38mg
2.54%
Folate:9.05µg
2.26%
Vitamin A:66.89IU
1.34%
Vitamin D:0.17µg
1.13%
Source:My Recipes