Balsamic Chicken
Adapted from CooksAid.com
Nutrition Facts
| Serving Size |
½ of recipe |
| Calories |
222 |
| Total Fat |
8.5 g |
| Saturated Fat |
1.5 g |
| Sodium |
467 mg |
| Total Carbohydrate |
7 g |
| Dietary Fiber |
0.5 g |
| Protein |
28 g |
Servings and Times
Ingredients and Preparation
| Ingredients |
Measures |
| Boneless, skinless chicken breast halves |
2 |
| Reduced-sodium chicken broth |
¼ cup |
| Salt |
¼ teaspoon |
| Freshly ground pepper to taste |
| Boiling water |
1 cup |
| Raisins |
2 tablespoons |
| Olive oil |
1 tablespoon |
| Balsamic vinegar |
1 tablespoon |
| Dried tarragon |
1 teaspoon |
| Zest of ½ lemon |
Directions
- Preheat oven to 350ºF.
- Flatten chicken to about a 1-inch thickness with a rolling pin or your fist. Place chicken in a baking dish, drizzle with broth, and season with salt and pepper.
- Bake chicken for about 20 minutes, until it is cooked through.
- Meanwhile, in a small bowl, cover raisins with boiling water. Let the raisins stand for 15 minutes, until they are plump, and then drain.
- In a medium bowl, whisk together oil, vinegar, tarragon, and the lemon zest. Stir in the raisins.
- Arrange chicken over a green salad, drizzle with dressing, and serve.
Exchanges
5 very lean meats; 1.5 fat
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