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Former teacher, clinical social worker and now entrepreneur. My focus, no matter what career I am engaged in, has been on helping people. Now I am on an incredible journey to change life in a leaner, cleaner, greener way. I hope you will join me in this transition.

Wednesday, July 27, 2011

Simple & Delicious ... and only 229.1 Calories!!!

I served this for dinner tonight ... and it was a major "hit" with everyone.  I didn't tell them how easy this was to make ... 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.  There are only 4WW points for this recipe.
             4.  This recipe is also diabetic friendly.

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