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Chicken with Rosemary-Onion Sauce

 Chicken with Rosemary-Onion Sauce
“This is a great dish to serve guests because it tastes like you fussed,” writes Donna Roberts of Shumway, Illinois. “There is nothing more aromatic or flavorful than chicken with rosemary.”
4 ServingsPrep: 15 min. Bake: 20 min.

Ingredients

  • 4 boneless skinless chicken breast halves (6 ounces each)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 teaspoons butter, divided
  • 1 medium onion, chopped
  • 1 garlic clove, minced
  • 4 teaspoons all-purpose flour
  • 1/2 cup reduced-sodium chicken broth
  • 1/2 cup fat-free milk
  • 1 teaspoon dried rosemary, crushed

Directions

  • Sprinkle chicken with salt and pepper. In a large nonstick skillet,
  • brown chicken in 1 teaspoon butter. Transfer to an 11-in. x 7-in.
  • baking dish coated with cooking spray.
  • In the same skillet, saute onion and garlic in remaining butter until
  • tender. Stir in flour until blended. Gradually stir in broth and
  • milk. Add rosemary. Bring to a boil; cook and stir for 2 minutes or
  • until thickened.
  • Pour sauce over chicken. Cover and bake at 350° for 20-25 minutes
  • or until a thermometer reads 170°. Yield: 4 servings.

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Chicken with Rosemary-Onion Sauce (continued)

Nutritional Facts: 1 chicken breast half with 1/4 cup sauce equals 247 calories, 7 g fat (3 g saturated fat), 102 mg cholesterol, 501 mg sodium, 8 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch, 1/2 fat.