My Final Weight Loss Journey

This dish is guaranteed to impress guests and family!  One of my Favorites!

Source:  CL March, 2004
Healthy Unites: 6
Servings:  4
Posted by DebMj1 (Deb)
February 20, 2004

CL Notes:  To assure the chicken gets done, use breasts on the small side, about 4 to 5 ounces each.  Serve with polenta or orzo to absorb the sauce.

My Notes:  I would recommend pounding the breasts a bit to get a uniform thickness.  I did simple grits with chicken broth to absorb the sauce.

1/2 cup fat-free, less sodium chicken broth
1/2 cup balsamic vinegar
2 tsp. honey
1 Tbsp. butter
1 Tbsp. vegetable oil
4 (5-ounce) skinless, boneless checken breast halves
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 cup all-purpose flour
2 Tbsp. finely chopped shallots
Chopped parsley (optional)

Combine broth, vinegar and honey.

Melt butter and oil in a large nonstick skillet over low heat.

While butter melts, sprinkle chicken with salt and pepper.  Place flour in a shallow dish.  Dredge chicken in flour; shake off excess flour.  Increase heat to medium-high; heat 2 minutes or until the butter turns golden brown.  Add chicken to pan; cook 4 minutes on each side or until golden brown.  Remove chicken from pan; keep warm.  Add shallots and saute 30 seconds.  Add the broth mixture, scraping to loosen browned bits.  Bring to a boil, and cook until reduced to 1/2 cup (about 3 minutes).  Serve sauce over chicken. Garnish with chopped parsley if desired.

Serving size is 1 breast and 2 Tbsp. sauce.

Calories 269 (27% from fat); fat 8.1g (sat 2.7g), mono 2g, poly 2.5g); protein 34g; carb 13.1g; fiber 0.2g; chol 90mg; iron 1.7 mg; sodium 331mg; calc 29mg.

Back