Chicken with Sun-dried Tomato Sauce

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)
Source: Cooking Light Magazine, January/February 2005
CL Comments: Sun-dried tomatoes and balsamic vinegar elevate chicken to a dinner fit for company.
Comments from an AL Kitchen: Delicious! This was so quick to prepare. Be sure to pound the breasts to an even thickness so they will cook evenly. You actually only need 1/4 cup of sun-dried tomatoes and 1 1/2 tablespoons of their oil. I would serve this to guests and will definitely make it again.


1 (8-ounce) jar oil-packed sun-dried tomato halves
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1 cup fat-free, less-sodium chicken broth
1 teaspoon dried oregano
1/2 teaspoon balsamic vinegar


  1. Drain sun-dried tomatoes in a sieve over a bowl, reserving oil. Set aside 1 1/2 tablespoons reserved oil to cook chicken. Finely chop 1/4 cup tomatoes; set aside for sauce. Place remaining oil and tomatoes in sun-dried tomato jar; reserve for another use.
  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with 1/8 teaspoon salt and pepper.
  3. Heat 1 1/2 tablespoons reserved oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
  4. Add chopped sun-dried tomatoes, 1/8 teaspoon salt, broth, oregano, and vinegar; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Serve sauce over chicken.


Healthy Units: 6 per serving
CALORIES 254 (29% from fat); FAT 8.2g (satfat 1.4g, monofat 4.9g, polyfat 1.1g); PROTEIN 40.4g; CARBOHYDRATE 2.3g; FIBER 0.6g; CHOLESTEROL 99mg; IRON 1.7mg; SODIUM 387mg; CALCIUM 29mg;

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