March 16, 2009

Short on time

So, instead of posting about my weekend, I'll share a recipe. I tried it out on Friday night. It came together very easily and it was quite tasty. A definite winner in my book, Frank enjoyed it, as well. I served it over rice with a side of asparagus.

Sautéed Chicken Breasts with Balsamic Vinegar Pan Sauce

1/2 cup fat-free, less-sodium chicken broth
1/2 cup balsamic vinegar
2 teaspoons honey
1 tablespoon butter
1 tablespoon vegetable oil
4 (5-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 tablespoons finely chopped shallots

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 sauté 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.

Nutritional Information
Calories:269 (27% from fat) Fat:8.1g (sat 2.7g,mono 2g,poly 2.5g) Protein:34g Carbohydrate:13.1g Fiber:0.2g Cholesterol:90mg Iron:1.7mg Sodium:331mg Calcium:29mg

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