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Balsamic Chicken
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 |
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 fats
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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