Email to Rick Ashford      

Recipe Categories: awsum34's HOME PAGEAPPETIZER---DIPS--SPREADS APPETIZERS BBQ BBQ----GRILL BBQ----Rubs--Sauces BBQ----Tips BEEF BEVERAGES BREAD BreadMachine BREAKFAST CAKES--BROWNIES--CUPCAKES CAKESandPIES Camping--Recipes--and--Tips CANDY CASSEROLE------PORK CASSEROLE------POULTRY CASSEROLE----BEEF CASSEROLE----SEAFOOD CASSEROLES CHEESECAKES CHINESE COOKIES CROCKPOT DESSERTS EGGS FISHandSEAFOOD FREEZER---TREATS FRUIT GEORGE-FOREMAN-GRILL-COOKING ITALIAN JELLYandJAMS LeftOvers LOWFAT MARINADES MEATS Mexican MICROWAVE--COOKING MISCELLANEOUS MUFFINS ONE-SKILLET-RECIPES PASTA PASTRIES PIES PIZZA PORK POTATOES POULTRY PUDDINGS--CUSTARDS Quick---Recipes RESTAURANT--LINKS RICE SALADandDRESSING SALSA SANDWICHES SAUCES SMOOTHIE SNACKS SOUPSandSTEWS SPICES TAILGATING THANKSGIVING TIDBITS---You-Need-To-Know TipsandMeasurements USEFUL--WEBSITES VEGETABLES VEGETARIAN

Chicken with Garlic Sauce




Source of Recipe


Tasty & Light


Recipe Introduction


servings 4
points 7


List of Ingredients




3 tablespoons all-purpose flour, divided
1-1/2 teaspoons minced fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1-1/2 teaspoons rubbed sage
3/4 teaspoon salt
1/2 teaspoon pepper
4 boneless skinless chicken breast halves(1-1/2 pounds)
2 tablespoons olive oil, divided
20 garlic cloves, halved lengthwise
1/2 cup chopped onion
1/4 teaspoon crushed red pepper flakes
1/4 cup white wine or reduced-sodium chicken broth
1-1/4 cups reduced-sodium chicken broth
1 tablespoon butter, melted
3 tablespoons minced fresh parsley

Recipe



In a large resealable plastic bag, combine 2 tablespoons flour, rosemary, sage, salt and pepper; add chicken. Seal bag and shake to coat. In a large nonstick skillet, brown chicken in 1 tablespoon oil over medium heat for 4 minutes on each side. Transfer to an 8-in. square baking dish coated with nonstick cooking spray. Bake, uncovered, at 325° for 15 minutes.

Meanwhile, in the same skillet, saute the garlic, onion and red pepper flakes in remaining oil until onion is tender and garlic begins to brown, about 3 minutes. Stir in wine or broth; bring to a boil. Boil until wine is reduced by half, about 2-3 minutes.

Stir in chicken broth; bring to a boil. Boil until broth is reduced by half, about 7-8 minutes. Remove from the heat.

Combine butter and remaining flour; whisk into skillet. Return to heat. Bring to a boil; cook and stir for 1-2 minutes or until sauce thickens. Serve warm over chicken breasts. Sprinkle with parsley. Yield: 4 servings.

Nutritional Analysis: 1 chicken breast half with 5 tablespoons sauce equals 339 calories, 12 g fat (4 g saturated fat), 106 mg cholesterol, 774 mg sodium, 12 g carbohydrate, 1 g fiber, 42 g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 starch.