| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Sami | Chicken/tur, Eat-lf mail, Low fat, Main dishes | 4 | Servings |
INGREDIENTS
| 1/4 | c | Flour |
| 3/4 | t | Salt |
| 3/4 | t | Pepper |
| 4 | Skinless Boneless Chicken | |
| Breast Halves About 5 | ||
| Oz | ||
| Each | ||
| 1 | T | Olive Oil, Note 1 |
| 1 | Red Onion, Cut In Half Thin | |
| Sliced 2 C | ||
| 1 | c | Nonfat Veg Chicken Broth |
| Low Sod Or Nonfat | ||
| Chicken | ||
| Broth | ||
| 2 | T | Balsamic Vinegar |
| 2 | t | Fresh Thyme Leaves, Or 1/2 |
| Tsp Dried Thyme Leaves |
INSTRUCTIONS
Note 1: Original recipe used 2 Tbsp olive oil Prep: 15 min Cook: 22 min Mix flour and 1/2 tsp each salt and pepper on a plate. Add chicken; turn to coat. Shake off excess. In a large cast-iron or other heavy skillet (I used a large nonstick skillet), heat oil over med heat. Add chicken and cook, turning once, 10 min or until browned and cooked through. Remove to a plate; cover to keep warm. Add onion to skillet and saute 1 - 2 min, until very lightly browned. Add broth, vinegar, thyme and remaining 1/4 tsp each salt and pepper. Bring to a boil and cook, stirring often, 7 min or until onions are soft (see Tip) and sauce is syrupy. TIP: If the onion isn't soft after cooking 7 min, add a little more broth and continue cooking until it is. To serve: Place chicken on serving plates and spoon on onions and sauce. Serves 4 This is wonderful!! Incredible flavor. Would make again. NOTES : Cal 177.3 Total Fat 5g Sat Fat 0.9g Carb 10g Fib 9g Pro 26.2g Sod 531mg CFF 23.7% Recipe by: Woman's Day, 2/1/99 Posted to EAT-LF Digest by Reggie Dwork <reggie@reggie.com> on Jan 11, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 738
Calories From Fat: 129
Total Fat: 14.3g
Cholesterol: 176.5mg
Sodium: 1901mg
Potassium: 1034mg
Carbohydrates: 69.5g
Fiber: 2.8g
Sugar: 2.7g
Protein: 75.8g