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Ingredients Jump to Instructions ↓

  1. 2 Skinless boneless chicken breasts

  2. 1 tablespoon 15ml Corn starch

  3. 1 tablespoon 15ml Brown sugar

  4. 1/4 teaspoon 1 1/3ml Oregano

  5. 1 Garlic - crushed

  6. 1/2 teaspoon 2 1/2ml Sesame oil

  7. 2 tablespoons 30ml Reduced sodium soy sauce

  8. 3/4 cup 177ml White wine

  9. 1 teaspoon 5ml Sunflower seeds

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Pierce chicken breasts with a fork. Arrange in a 3-quart casserole dish. In a small bowl, combine the remaining ingredients, except the sunflower seeds. Pour the liquid mixture over the chicken. Cover and microwave on high for about 10 minutes or until done. Before serving, top each breast with sunflower seeds. This recipe yields 2 servings. Nutritional Analysis Per Serving: Calories 245; Fat (grams) 9; Percent calories from fat 33; Percent polyunsaturated 10; Percent saturated 3; Percent monounsaturated 20; Cholesterol (milligrams) 83; Sodium (milligrams) 600; Protein (grams) 31; Carbohydrate (grams) 10; Fiber (grams) trace.

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