I often find the challenge with boneless, skinless chicken breasts is keeping them moist and flavorful. A quick five-minute marinade in a sweet and creamy sauce turned out to be the perfect solution. After cooking the chicken in the same sauce, it came out tender, juicy, and full of bright, balanced flavor.

Broccoli and fluffy rice made simple but satisfying companions to this delicious chicken dinner.

HELPFUL HINTS:

Use a meat bat or the bottom of a heavy skillet to pound chicken breast.

Be sure to stir and combine all sauce ingredients together.

COUNTDOWN:

Assemble ingredients.

Marinate chicken.

While chicken marinates, make rice and broccoli.

Cook chicken.

SHOPPING LIST:

To buy: 3/4 pound boneless skinless chicken breast, 1 small bottle honey, 1 small bottle Worcestershire sauce, 1 small jar Dijon mustard, 1 can olive oil spray, 1 small carton heavy cream. One package microwaveable brown rice, 1 container broccoli florets.

Staples: olive oil, salt and black peppercorns.

Creamy Sweet Chicken

Recipe by Linda Gassenheimer

3/4 pound boneless skinless chicken breast

2 tablespoons honey

2 tablespoons Worcestershire sauce

2 tablespoons Dijon mustard

Olive oil spray

2 tablespoons heavy cream

Salt and freshly ground black pepper

Place chicken breast on a cutting board and pound with a meat bat or heavy skillet to 1/2 inch thick. Mix honey, Worcestershire sauce and mustard together in a bowl. Add the chicken and marinate in the sauce 5 minutes. Heat a medium-size skillet over medium high heat and spray with the olive oil spray. Remove chicken from marinade and reserve marinade. Add the chicken to the skillet and saute 3 minutes. Turn chicken over and saute 2 minutes. Add the cream to the marinade and add the marinade to the skillet with the chicken. Simmer the sauce 3 minutes, spooning the sauce over the chicken as it cooks. A meat thermometer should read 160 degrees. Divide the chicken between 2 dinner plates and spoon sauce on top.

Yield 2 servings.

Per serving: 361 calories (31 percent from fat), 12.5 g fat (4.6 g saturated, 4.2 g monounsaturated), 143 mg cholesterol, 39.3 g protein, 22.4 g carbohydrates, 0.6 g fiber, 384 mg sodium.

Broccoli Rice

Recipe by Linda Gassenheimer

3 cups broccoli florets

1 package microwaveable brown rice to make 1 1/2-cups cooked rice

1 tablespoon canola oil

Salt and freshly ground black pepper

Add broccoli to a large microwave-safe bowl. Microwave on high 2 minutes. Remove from microwave. Microwave rice according to package instructions and measure 1 1/2-cups. Reserve any remaining rice for another meal. Add rive to the bowl with the broccoli. Add the oil and salt and pepper to taste.

Yield 2 servings.

Per serving: 278 calories (28 percent from fat), 8.6 g fat (1.0 g saturated, 4.9 g monounsaturated), no cholesterol, 8.0 g protein, 43.9 g carbohydrates, 5.0 g fiber, 38 mg sodium.

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