Sautéed Chicken Breasts
with Balsamic Vinegar Pan Sauce

Yield: 4 servings (serving size: 1 breast and 2 tablespoons sauce)
Source: Cooking Light Magazine; March 2004
CL Comments: 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.


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)


  1. Combine broth, vinegar, and honey.
  2. Melt butter and oil in a large nonstick skillet over low heat.
  3. While butter melts, sprinkle chicken with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour; shake off excess flour.
  4. 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.


Healthy Units: 5 per serving
CALORIES 269 (27% from fat); FAT 8.1g (satfat 2.7g, monofat 2g, polyfat 2.5g); PROTEIN 34g; CARBOHYDRATE 13.1g; FIBER 0.2g; CHOLESTEROL 90mg; IRON 1.7mg; SODIUM 331mg; CALCIUM 29mg;

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