Sautéed Chicken Breasts with Balsamic Vinegar Pan Sauce

To assure the chicken gets done, use breasts on the small side, about 4 to 5 ounces each. Serve with polenta or orzo to absorb the sauce.

Yield: 4 servings (serving size: 1 breast and 2 tablespoons sauce)

Ingredients

• 1/2  cup  fat-free, less-sodium chicken broth
• 1/2  cup  balsamic vinegar
• 2  teaspoons  honey
• 1  tablespoon  butter
• 1  tablespoon  vegetable oil
• 4  (5-ounce) skinless, boneless chicken breast halves
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1/4  cup  all-purpose flour
• 2  tablespoons  finely chopped shallots
• Chopped parsley (optional)

Preparation

Combine broth, vinegar, and honey.

Melt butter and oil in a large nonstick skillet over low heat.

While butter melts, sprinkle chicken with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour; shake off excess flour.

Increase heat to medium-high; heat 2 minutes or until the butter turns golden brown. Add chicken to pan; cook 4 minutes on each side or until golden brown. Remove chicken from pan; keep warm. Add shallots, and sauté 30 seconds. Add the broth mixture, scraping to loosen browned bits. Bring to a boil, and cook until reduced to 1/2 cup (about 3 minutes). Serve sauce over chicken. Garnish with chopped parsley, if desired.

Nutritional Information

Calories:

269 (27% from fat)

Fat:

8.1g (sat 2.7g,mono 2g,poly 2.5g)

Protein:

34g

Carbohydrate:

13.1g

Fiber:

0.2g

Cholesterol:

90mg

Iron:

1.7mg

Sodium:

331mg

Calcium:

29mg