Prep Time: 10 minutes
Cooking Time: 12 minutes
These are so easy and fast to make. Bump up your nutrition by serving it over a bed of fresh spinach or arugula. Goes great with our Orzo with Squash and Feta or the Couscous with Asparagus and Sun Dried Tomatoes to round out your meal. We do use a little butter in this recipe to add flavor for the sauce.
1 1/2 pounds chicken breast, boneless and skinless
1/2 cup flour, whole wheat or whole wheat white
1 tablespoon butter, light
1 tablespoon olive oil
1/8 teaspoon salt
1/8 teaspoon pepper, black, ground
1 tablespoon vinegar, balsamic
1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
Place chicken breast into a zip lock bag and pound to even out evenly about a quarter inch thick. Dredge in flour and coat both sides. Melt butter and olive oil in a large skillet over medium heat. Brown chicken for 3 to 5 minutes per side. Season with salt and pepper. Add balsamic vinegar and continue cooking on medium low heat to slightly reduce vinegar. Slowly add broth and cook for 1 to 2 more minutes to allow flavors to absorb into the chicken before serving. Serve on plates with remaining sauce poured over the top of the chicken. This also tastes great over a bed of fresh spinach or arugula.
Per Serving About: 190 calories, 6 g fat, 2 g saturated fat, 0 g trans fat, 65 mg cholesterol, 24 g protein, 8 g carbohydrates, 1 g dietary fiber, 170 mg sodium, Exchanges: .5 starch, 3 lean meat, 1 fat Carb Choices: 0.5