(Makes 4 servings)

4 4-ounce (120 g) skinless chicken breasts
olive oil cooking spray
3 cloves garlic, minced
1 small onion, sliced very thin
1/2 teaspoon (2.5 ml) cumin
1/2 cup (120 ml) orange juice
1 tablespoon (15 ml) lemon juice
1 teaspoon (5 ml) orange zest
freshly ground pepper
2 teaspoons (10 ml) capers

1. Rinse the chicken and pat dry. Heat a non-stick skillet and coat with cooking spray. Brown the chicken on both sides over medium high heat. Remove from pan.
2. Reduce the heat and recoat with cooking spray. Add the garlic and stir until it begins to brown slightly. Add the onion and cook, stirring until it begins to brown. Stir in the cumin, citrus juices, orange zest and pepper.
3. Add the chicken to the pan with the citrus sauce, cover and simmer for 10 minutes. Add the capers and recover. Simmer another 5-8 minutes, until chicken is tender.
4. To serve, top each breast with some of the onion and capers with a tablespoon of citrus sauce.

Per serving: 142 calories (10% calories from fat), 27 g protein, 2 g total fat (0.4 g saturated fat), 4 g carbohydrates, 0 dietary fiber, 66 mg cholesterol, 128 mg sodium
Diabetic exchanges: 3 very lean protein

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