Monday, April 18, 2011
I've had this simple baked chicken recipe from the February/March 2007 edition of Light & Tasty magazine bookmarked for some time. The woman who submitted the recipe to the magazine wrote, "This is a perfect dish to serve guests because it tastes like you fussed."
I loved the fact that the sauce was perfectly creamy and loaded with flavor, but not loaded with fat and calories. This main dish is a delicious weeknight dinner and it only took about 15 minutes of preparation time + 20 minutes of baking time.
My kids weren't big fans of the "gravy", but once I scraped it off, they loved the perfectly cooked chicken breast.
To begin, you just salt and pepper some boneless skinless chicken breasts and brown them in a skillet heated with a teaspoon of butter. You're not actually trying to cook the chicken through with this step, you just want to get a little color on each side.
Transfer the chicken to a baking dish.
In the same skillet, heat 2 more teaspoons of butter and saute a chopped onion and a clove of minced garlic until tender. Then stir in 4 teaspoons of flour until blended.
Mix 1/2 cup of milk with 1/2 cup of chicken broth and gradually stir it into the onion mixture in the skillet. Sprinkle in a teaspoon of crushed rosemary and bring the mixture to a boil. Cook and stir until thickened.
Pour the pan sauce over the chicken breasts and cover the dish with foil. Place the baking dish in a 350 degree oven and bake for 20-25 minutes until the chicken juices run clear and the sauce is bubbling around the edges.
Chicken with Rosemary-Onion Sauce from Light and Tasty Magazine and found on the Taste of Home website
4 Servings Prep: 15 min. Bake: 20 min.
4 boneless skinless chicken breast halves (6 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
3 teaspoons butter, divided
1 medium onion, chopped
1 garlic clove, minced
4 teaspoons all-purpose flour
1/2 cup reduced-sodium chicken broth
1/2 cup fat-free milk
1 teaspoon dried rosemary, crushed
•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
•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.