5 tablespoons lemon juice
3 tablespoons Dijon-style prepared mustard
2 cloves garlic, chopped
¼ teaspoon ground pepper
4 tablespoons olive oil, divided
6 skinless, boneless chicken breasts
½ cup sliced almonds, toasted
2 cups fat-free, reduced-sodium chicken broth (such as Swanson’s Natural Goodness)
1 teaspoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons low sugar orange marmalade
2 tablespoons butter substitute (such as Smart Balance)
¼ teaspoon crushed red pepper flakes
6 slices lemon, for garnish

1. Combine lemon juice, mustard, garlic and pepper. Stir in 3 tablespoons olive oil. Put the chicken in a shallow container and pour lemon mixture over it. Cover and refrigerate for at least one hour.

2. Drain chicken, reserving lemon marinade. Add remaining 1 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until chicken is brown on each side (6-10 minutes). Remove from skillet and keep warm.

3. Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the substitute butter a bit at a time over high heat, stirring constantly. Stir in red pepper flakes. Return chicken to skillet and heat through. Add almonds and garnish with lemon slices.

Yield: 6 servings.
Approximate nutrition value per serving: 245 calories, 10 grams fat, 30 grams protein, 7 grams carbohydrate.
Meal Ideas: Serve with cooked rice and a mixed greens salad.