Chicken with Balsamic-Fig Sauce

This recipe yields about four ounces cooked meat from one chicken breast and 3/4 teaspoon oil--about 3/4 of her daily meat and 15 percent of Nunes's oil allowance per MyPyramid recommendations.

Yield: 4 servings (serving size: 4 ounces chicken and 1/4 cup sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 1 1/2  tablespoons  fresh thyme leaves, divided
• 1/2  teaspoon  salt, divided
• 1/4  teaspoon  freshly ground black pepper
• 1  tablespoon  olive oil
• 1  tablespoon  butter
• 3/4  cup  chopped onion
• 1/2  cup  fat-free, less-sodium chicken broth
• 1/4  cup  balsamic vinegar
• 2  teaspoons  low-sodium soy sauce
• 1/2  cup  finely chopped dried figs (such as Mission)

Preparation

Sprinkle both sides of chicken evenly with 1 1/2 teaspoons thyme, 1/4 teaspoon salt, and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 6 minutes on each side or until done. Remove from pan; keep warm.

Reduce heat to medium; add butter to pan. Add onion; sauté 3 minutes. Add broth, vinegar, soy sauce, and figs. Simmer until sauce is reduced to 1 cup (about 3 minutes). Add 1 tablespoon thyme and 1/4 teaspoon salt. Cut chicken breast halves lengthwise on the diagonal into slices. Serve sauce over chicken.

Nutritional Information

Calories:

355 (28% from fat)

Fat:

11g (sat 3.6g,mono 4.9g,poly 1.5g)

Protein:

41.3g

Carbohydrate:

21.6g

Fiber:

3g

Cholesterol:

116mg

Iron:

2.1mg

Sodium:

563mg

Calcium:

71mg