Grapefruit Diet Blog & not only!

4    x    Boneless Skinless Chicken Breast Halves Or Turkey Breasts
1/4    tsp    Salt
1/4    tsp    Freshly Ground Black Pepper
3    tsp    Olive Oil
1/4    cup    Shallots
1/4    tsp    Crushed Red Pepper
1/2    cup    Nonfat Chicken Broth
1/2    cup    Fresh Grapefruit Juice
2    tsp    All-Purpose Flour

When sauteing chicken or any meat or fish, for that matter the first goal is to get a nicely caramelized, slightly crusted exterior, while keeping the inside moist and tender. The second goal is to get a fast, delicious pan sauce that capitalizes on the rich flavor left in the skillet after the chicken is cooked.
This recipe accomplishes both with unbeatable ease.
1. Season the chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat half the oil over medium-high heat. Add chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium and add remaining oil to skillet. Add shallots and crushed red pepper. Cook, stirring, for about 2 minutes. Remove from heat. In a small bowl, whisk broth, grapefruit juice, half of the mint and the flour. Add to skillet. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season sauce with salt and pepper and spoon over chicken. Garnish with the remaining mint.