Thursday, March 3, 2011

Chicken with Rosemary-Onion Sauce

Well the attempt to eat in and eat fairly healthy continues at the Jiggle household. Chicken is a standard on the menu and it sometimes it seems like it's the same thing every time we eat it. So, I attempted to shake things up a bit with a sauce that ordinarily I wouldn't even look at because my kids are onion haters. Of course I neglected to look at my onion supply in advance (they were icky) and had to use dried mined onions and re hydrate them. That actually turned out to be a genius idea because they were minced so small I'm not sure either kid actually figured out they were eating onions!

The sauce was obviously pretty strong tasting but it was really good. I will definitely do it again, especially with fresh rosemary. Yum. I expected there to be more "sauce" to possibly put over rice but that didn't end up being the case. The chicken soaked it right up so we had it with rice pilaf and green salad. All in all a good, healthy, dinner success.

Chicken with Rosemary-Onion Sauce
Adapted from Taste of Home

4 boneless skinless chicken breast halves (approx 6 oz each)
1/2 tsp salt
1/4 tsp pepper
3 tsp olive oil
1 medium onion chopped ( I used about 1/3 cup minced, dried and rehydrated them)
1 garlic clove, chopped
4 tsp flour
1/2 cup chicken broth
1/2 cup fat free milk (1%)
1 tsp dried rosemary, crushed

Sprinkle chicken with salt and pepper. In a large nonstick skillet, brown chicken in 1 tsp olive oil. Transfer to a 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 until thickened.

Pour sauce over chicken. Cover and bake at 350 for 20-25 minutes or until chicken juices run clear.

1 chicken breast with 1/4 cup sauce per serving. Cal 247; Fat 7 g.; Carb 8 g.; Fiber 1 g.; Protein 37 g.

1 comment:

beatles1206 said...

Sounds great, Jill. I am always looking for new chicken recipes.