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Lemon-Apricot Chicken (lighter)

Lemon-Apricot Chicken (lighter)
  • Prep 30 min
  • Total 60 min
  • Servings 6
Wake up dinner with crispy-coated baked chicken covered in a refreshing lemon and apricot sauce.
Updated April 2, 2012

Ingredients

  • 1/4 cup fat-free cholesterol-free egg product or 2 egg whites
  • 2 tablespoons water
  • 1 cup Bisquick Heart Smart® mix
  • 1 tablespoon grated lemon peel
  • 1/4 teaspoon garlic powder
  • 6 small boneless skinless chicken breasts (1 lb)
  • 2/3 cup apricot preserves
  • 2 tablespoons lemon juice
  • 1/2 teaspoon soy sauce
  • 1/4 teaspoon ground ginger
  • Lemon slices, if desired

Steps

  • 1
    Heat oven to 425°F. Spray 15x10x1-inch pan with cooking spray. In shallow bowl, beat egg product and water slightly. In another shallow bowl, mix Bisquick mix, lemon peel and garlic powder.
  • 2
    Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/2 inch thick. Dip chicken into egg mixture, then coat with Bisquick mixture. Place in pan. Spray chicken with cooking spray.
  • 3
    Bake uncovered 20 minutes. Turn; bake 10 minutes longer or until juice is no longer pink when centers of thickest pieces are cut. Cut chicken crosswise into 1/2-inch slices.
  • 4
    In 1-quart saucepan, mix all remaining ingredients except lemon slices. Cook over medium-low heat until hot, stirring frequently. Cut chicken crosswise into 1/2-inch slices; pour sauce over chicken. Garnish with lemon slices.

  • You can use a meat mallet, rolling pin or even a wine bottle to flatten chicken breast halves. Just pound each breast down to 1/2-inch thickness. This helps the meat cook quickly and evenly.
  • Serve this citrus-kissed chicken with basmati rice. Basmati rice has a wonderful nutlike flavor and fragrant aroma. It can be found in Indian and Middle Eastern markets and in many supermarkets.
  • Check your pantry! Peach or orange preserves can be substituted for the apricot preserves for an equally delicious dish.

Nutrition Facts

Serving Size: 1 Serving
Calories
260
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
40mg
14%
Sodium
270mg
11%
Potassium
200mg
6%
Total Carbohydrate
39g
13%
Dietary Fiber
0g
0%
Sugars
19g
Protein
18g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
4%
4%
Calcium
10%
10%
Iron
10%
10%
Exchanges:
1 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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