Chicken with Rosemary-Onion Sauce

By Totlxtc

Ingredients

• 4 * 4 boneless skinless chicken breast halves (6 ounces each)
• 1/2 * 1/2 teaspoon salt
• 1/4 * 1/4 teaspoon pepper
• 3 * 3 teaspoons butter, divided
• 1 * 1 medium onion, chopped
• 1 * 1 garlic clove, minced
• 4 * 4 teaspoons all-purpose flour
• 1/2 * 1/2 cup reduced-sodium chicken broth
• 1/2 * 1/2 cup fat-free milk
• 1 * 1 teaspoon dried rosemary, crushed

Preparation

Step 1

* Sprinkle chicken with salt and pepper. In a large nonstick skillet, brown chicken in 1 teaspoon butter. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray.
* In the same skillet, saute onion and garlic in remaining butter until tender. Stir in flour until blended. Gradually stir in broth and milk. Add rosemary. Bring to a boil; cook and stir for 2 minutes or until thickened.
* Pour sauce over chicken. Cover and bake at 350° for 20-25 minutes or until chicken juices run clear. Yield: 4 servings.


Nutrition Facts: 1 chicken breast half with 1/4 cup sauce equals 247 calories, 7 g fat (3 g saturated fat), 102 mg cholesterol, 501 mg sodium, 8 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch, 1/2 fat.