4 (approx 1 lb total) skinless, boneless chicken breast halves
1/4 tsp salt
1/4 tsp black pepper
1/4 cup whole-wheat flour
1 tbsp olive or canola oil
1/2 cup finely chopped onion
1 3/4 cup reduced sodium chicken broth, divided
4 sprigs fresh thyme
1/4 cup balsamic vinegar
Preheat oven to 375 degrees.
Sprinkle the salt and pepper evenly over the chicken. Place the flour in a shallow dish. Dip the chicken into the flour and turn to coat evenly.
Heat the oil in a large skillet over medium-high heat. Add the coated chicken and cook 4 to 6 minutes or until golden brown, turning once. Transfer to a nonstick baking sheet and bake 8 to 10 minutes or until the chicken in no longer pink.
Meanwhile make the sauce:
Add the chopped onion to the skillet and cook, stirring, for 3 minutes. Remove the skillet from the heat and add the thyme and 1/2 cup of the broth. Return to the heat and bring to a boil. Boil gently 2 to 3 minutes until broth is reduced by half. Add the remaining broth and return to boiling and reduce heat. Boil gently, uncovered, for 10 minutes or until broth is reduced to about 1/3 cup. Stir in the balsamic vinegar. Remove the thyme and return the chicken to the skillet, turning chicken to coat both sides with the broth. Place the chicken on serving platter and spoon the sauce over the chicken.
Yield: 4 servings. Per serving: 226 cal, 5 g (1 g sat) fat, 66 mg chol, 385 mg sodium, 10 g carbs, 1 g fiber, 28 g protein
Diabetic Exchanges: 0.5 starch, 3.5 lean meat, 0.5 fat. Carb choices: 0
Note: This recipe is from a diabetic LIVING magazine.