Balsamic Chicken Breasts Recipe

Balsamic Chicken Breasts Recipe photo by Taste of Home

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“This quick savory chicken is a family favorite. It's easy, healthy and satisfying. Served with a salad or whole wheat roll, it's a perfect meal that's good enough for company!” Denise Johanowicz - Madison, Wisconsin

This recipe is:

Healthy

Diabetic Friendly

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Balsamic Chicken Breasts Recipe

Prep: 15 min. Cook: 20 min.

Yield: 4 Servings

15 20 35

Ingredients

1/4 cup all-purpose flour
1/2 teaspoon pepper
1/8 teaspoon salt
4 boneless skinless chicken breast halves (4 ounces each)
1 tablespoon canola oil
1 small onion, thinly sliced
1/4 cup water
2 tablespoons balsamic vinegar
1/2 teaspoon dried thyme
1/8 teaspoon dried rosemary, crushed

Directions

In a large resealable plastic bag, combine the flour, pepper and salt. Add chicken, one piece at a time, and shake to coat.
In a large nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 4-5 minutes on each side or until juices run clear. Remove and keep warm.
In the same pan, cook onion until tender. Add water, stirring to loosen browned bits. Add the vinegar, thyme and rosemary; cook and stir for 3-4 minutes or until sauce is slightly thickened. Serve with chicken. Yield: 4 servings.

Nutritional Facts 1 chicken breast half with 2 tablespoons sauce equals 194 calories, 6 g fat (1 g saturated fat), 63 mg cholesterol, 131 mg sodium, 9 g carbohydrate, 1 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.

Originally published as Balsamic Chicken Breasts in Healthy Cooking April/May 2009, p15