Sautéed Chicken with Balsamic Vinegar

Sautéed Chicken with Balsamic Vinegar

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From: Diabetic Living Magazine

This chicken is first sautéed in olive oil, then baked and served with a tasty balsamic-thyme sauce.

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 4 4 to 5-ounce skinless, boneless chicken breast halves
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup whole-wheat flour
  • 1 tablespoon olive oil
  • ½ cup finely chopped onion
  • ½ cup dry white wine or reduced-sodium chicken broth
  • 4 sprigs fresh thyme
  • 1¼ cups reduced-sodium chicken broth
  • ¼ cup balsamic vinegar
  • Fresh thyme sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 375°F. Sprinkle chicken with salt and pepper. Place flour in a shallow dish. Dip chicken into flour, turning to coat evenly.
  2. In a large skillet, heat oil over medium-high heat. Add chicken to skillet. Cook for 4 to 6 minutes or until golden, turning once halfway through cooking.
  3. Transfer chicken to a nonstick baking sheet or a baking sheet lined with foil. Bake for 8 to 10 minutes or until chicken is no longer pink (170°F).
  4. To prepare sauce: Add onion to the same skillet; cook and stir for 3 minutes. Remove skillet from heat. Carefully add wine and thyme sprigs. Bring to boiling; reduce heat. Boil gently, uncovered, about 2 minutes or until wine is reduced by about half. Add broth. Return to boiling; reduce heat. Boil gently, uncovered, about 10 minutes or until broth is reduced to about ⅓ cup. Stir in vinegar.
  5. Remove and discard thyme sprigs. Return chicken to skillet, turning to coat with sauce. Transfer chicken to serving plates; spoon sauce over chicken. If desired, garnish with additional thyme sprigs.

Nutrition information

  • Serving size: ½ chicken breast and 2 tablespoons sauce
  • Per serving: 226 calories; 5 g fat(1 g sat); 1 g fiber; 10 g carbohydrates; 28 g protein; 12 mcg folate; 66 mg cholesterol; 1 g sugars; 19 IU vitamin A; 3 mg vitamin C; 22 mg calcium; 1 mg iron; 385 mg sodium; 314 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 3½ lean protein, ½ fat, ½ starch

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