I served this for company dinner last night ... and it was a major "hit" with everyone. I didn't tell them how easy this was to make or that it was only 230 calories. The prep took me about 5 minutes, and it took the chicken about 20 minutes to cook up to the proper temp!! This is a perfect recipe for a summer dinner.
Herbed Chicken with Raspberry Balsamic Sauce
1 teaspoon olive oil
1/2 cup red onions, chopped
1 Tablespoon garlic, minced
1 pinch red pepper flakes
1/2 teaspoon dried thyme OR 1-1/2 tsp fresh thyme
1/2 teaspoon salt, divided
4 (4-6oz) boneless skinless chicken breasts
1/3 cup seedless raspberry preserves (I used low sugar raspberry preserves)
2 Tablespoons Balsamic vinegar
1/4 teaspoon black pepper
1. Heat oil in a large nonstick skillet over medium high heat, add onion and garlic and saute 5 minutes.
2. Sprinkle thyme and 1/4 teaspoon of salt over chicken.
3. Add chicken to the skillet; saute 6 minutres on each side (or until internal temperature reaches 170 degrees).
4. Remove chicken from skillet and keep warm.
5. Reduce heat to medium, add 1/4 teaspoon salt, preserves, vinegar, and pepper to skillet, stirring until the preserves melt.
6. To Serve: Spoon sauce over chicken and serve immediately Or return chicken to pan and coat chicken evenly, serve immediately.
Nutritional Information: (1 serving = 1 chicken breast with sauce)
Calories: 229.1
Total Fat: 4.1g (Sat. Fat 0.8g)
Cholesterol: 72.5
Sodium: 433.5mg
Total Carbohydrates: 21.7g (Dietary Fiber 0.7g, Sugars 14.9g)
Protein: 24.4g
Notes:
1. If you want a thicker sauce, let it cool slightly before pouring it over the chicken.
2. I am going to try this with other no-sugar preserves to see how it works: apricot, blackberry, peach.
3. This recipe is also diabetic friendly..
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