University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
BALSAMIC CHICKEN

Ingredients

  • 2 teaspoons Italian seasoning
  • ½ teaspoon garlic powder
  • 1/8 teaspoon black pepper
  • 4 skinless, boneless chicken breast (4 ounces each)
  • ¼ cup balsamic vinegar
  • ½ cup low- sodum chicken broth

Directions

  1. Combine seasonings. Sprinkle seasoning mixture evenly over chicken breast; rub seasonings into chicken breast.
  2. Coat a large skillet with nonstick cooking spray and heat over medium heat.
  3. Add chicken seasoning side down and cook about 5 minutes on each side or until browned.
  4. To prevent splattering, remove skillet from heat. Add vinegar and broth and return skillet to heat.
  5. Cover and simmer about 20 minutes spooning broth mixture over chicken occasionally. Cook until internal temperature reaches 165 ° Fahrenheit.
Total time: 30 minutes
Preparation time:
Nutrition Facts
Servings per Recipe: 4 servings
Amount Per Serving
Calories 118 Calories from Fat 13
Total Fat 1.5 g
Cholesterol 50 mg
Sodium 248 mg
Carbohydrate 3 g
Dietary Fiber 0 g
Protein 28 g
Exchange 4 Lean Meat
Carbohydrate Units 0

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