SAUTEED CHICKEN BREASTS

SAUTEED CHICKEN BREASTS

with Simple Chive Sauce

MAKES: 4 servings
SERVING SIZE:
1 chicken breast and 3 tablespoons sauce
CARB GRAMS PER SERVING: 9

4 (4 oz) skinless, boneless chicken breast halves

1/4 teaspoon salt
1/4 teaspoon ground black pepper
3 tablespoons whole wheat flour
1 tablespoon olive oil
1/2 cup finely chopped shallots
1/2 cup dry white wine-OR-reduced-sodium chicken broth
1 cup reduced-sodium chicken broth-OR-chicken stock
1 tablespoon snipped fresh chives

Sprinkle chicken breasts with the salt and pepper.
Place flour in a shallow dish; dip chicken in flour,
turning to coat all sides.
2.
Preheat a large skillet over medium-high heat.
Add oil to skillet; swirl to lightly coat skillet.
Add chicken breasts, smooth sides down;
cook about 5 minutes or until the chicken
is golden brown.
3.
Turn chicken over; cook for 4 to 5 minutes
more or until chicken is no longer pink
(170 degrees F). Transfer chicken to a
warm serving platter; set aside.

FOR SAUCE:
4.
Add shallots to hot skillet; cook for 2 minutes,
stirring frequently. Carefully add wine; cook
about 1 minute more or until the liquid is
reduced by half, stirring to scrape up any
browned bits from bottom of skillet.
5.
Add chicken broth to skillet; cook for 3 to 4
minutes or until liquid is reduced by half.
Stir in chives. Return chicken to skillet;
heat through.
Serve immediately.
Makes 4 servings
(1 chicken breast and 3 tablespoons
sauce per serving)

Calories: 217
Protein(gm): 28
Carbohydrate(gm): 9
Fat, total(gm): 5
Cholesterol(mg): 66
Saturated fat(gm): 1
Mono-saturated fat(gm): 3
Polyunsaturated fat(gm): 1
Dietary Fiber, total(gm): 1
Sugar, total(gm): 1
Vitamin A(IU): 292
Vitamin C(mg): 4
Thiamin(mg): 0
Riboflavin(mg): 0
Niacin(mg): 13
Pyridoxine (Vit. B6)(mg): 1
Folate(µg): 16
Cobalamin (Vit. B12)(µg): 0
Sodium(mg): 366
Potassium(mg): 404
Calcium(DV %): 30
Iron(DV %): 1
Diabetic Exchanges
Starch(d.e): 1
Lean Meat(d.e): 4