Balsamic Chicken Breasts

By Totlxtc

Ingredients

• 1/4 * 1/4 cup all-purpose flour
• 1/2 * 1/2 teaspoon pepper
• 1/8 * 1/8 teaspoon salt
• 4 * 4 boneless skinless chicken breast halves (4 ounces each)
• 1 * 1 tablespoon canola oil
• 1 * 1 small onion, thinly sliced
• 1/4 * 1/4 cup water
• 2 * 2 tablespoons balsamic vinegar
• 1/2 * 1/2 teaspoon dried thyme
• 1/8 * 1/8 teaspoon dried rosemary, crushed

Preparation

Step 1

* In a large resealable plastic bag, combine the flour, pepper and salt. Add chicken, one piece at a time, and shake to coat.
* In a large nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 4-5 minutes on each side or until juices run clear. Remove and keep warm.
* In the same pan, cook onion until tender. Add water, stirring to loosen browned bits. Add the vinegar, thyme and rosemary; cook and stir for 3-4 minutes or until sauce is slightly thickened. Serve with chicken. Yield: 4 servings.


Nutrition Facts: 1 chicken breast half with 2 tablespoons sauce equals 194 calories, 6 g fat (1 g saturated fat), 63 mg cholesterol, 131 mg sodium, 9 g carbohydrate, 1 g fiber, 24 g protein. Diabetic Exchanges: 3 very lean meat, 1 fat, 1/2 starch.