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.