Pan-Roasted Chicken Cutlets with Maple-Mustard Dill Sauce

My wife gave me this one.Serve with side of orange-scented couscous to bring out the orange flavors in the sauce.I also had this with Quinoa and its also a great side.

4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt substitute
1/4 teaspoon black pepper
Cooking spray
2 tablespoons chopped red onion
6 tablespoons maple syrup
1/4 cup Dijon mustard
1 tablespoon water
1 teaspoon chopped fresh dill
1 teaspoon grated orange rind

Preparation

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound each to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done. Remove chicken from pan.
Reduce heat to medium. Add onion to pan; cook 1 minute. Add syrup and remaining ingredients; cook 1 minute or until thoroughly heated, stirring frequently. Serve sauce with chicken.

Nutritional Information
Amount per serving

Calories: 292
Calories from fat: 11%
Fat: 4g
Saturated fat: 0.6g
Monounsaturated fat: 1g
Polyunsaturated fat: 0.9g
Protein: 41g
Carbohydrate: 23g
Fiber: 0.3g
Cholesterol: 99mg
Iron: 2mg
Sodium: 540mg
Calcium: 63mg