Chyrel's Recipes From Friends

Chicken with Garlic Sauce Recipe

Chicken with Garlic Sauce         
Posted by: cookin teacher Tue, 8 Feb 2005, at 6:31 a.m.

3 tablespoons all-purpose flour, divided
1-1/2 teaspoons minced fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1-1/2 teaspoons rubbed sage
3/4 teaspoon salt
1/2 teaspoon pepper
4 boneless skinless chicken breast halves(1-1/2 pounds)
2 tablespoons olive oil, divided
20 garlic cloves, halved lengthwise
1/2 cup chopped onion
1/4 teaspoon crushed red pepper flakes
1/4 cup white wine or reduced-sodium chicken broth
1-1/4 cups reduced-sodium chicken broth
1 tablespoon butter, melted
3 tablespoons minced fresh parsley

In a large re-sealable plastic bag, combine 2 tablespoons flour, rosemary, sage, salt and pepper; add chicken. Seal bag and shake to coat. In a large nonstick skillet, brown chicken in 1 tablespoon oil over medium heat for 4 minutes on each side. Transfer to an 8-in. square baking dish coated with nonstick cooking spray. Bake, uncovered, at 325 for 15 minutes.

Meanwhile, in the same skillet, saute the garlic, onion and red pepper flakes in remaining oil until onion is tender and garlic begins to brown, about 3 minutes. Stir in wine or broth; bring to a boil. Boil until wine is reduced by half, about 2-3 minutes.

Stir in chicken broth; bring to a boil. Boil until broth is reduced by half, about 7-8 minutes. Remove from the heat.

Combine butter and remaining flour; whisk into skillet. Return to heat. Bring to a boil; cook and stir for 1-2 minutes or until sauce thickens. Serve warm over chicken breasts. Sprinkle with parsley. Yield: 4 servings.

Nutritional Analysis: 1 chicken breast half with 5 tablespoons sauce equals 339 calories, 12 g fat (4 g saturated fat), 106 mg cholesterol, 774 mg sodium, 12 g carbohydrate, 1 g fiber, 42 g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 starch.

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