Italian Chicken

Ingredients
6 (4-ounces each) skinless, boneless chicken breasts
3 tablespoons flour
1 tablespoon olive oil
2 tablespoons onion, minced
½ teaspoon minced garlic
1 cup tomato sauce
½ teaspoon rosemary
¼ teaspoon pepper
½ teaspoon basil
½ teaspoon oregano
Directions
  1. Wash chicken pieces, pat dry. On a sheet of waxed paper, dredge chicken in flour.
  2. In a 10-inch nonstick skillet, heat oil over medium heat until hot. Add chicken and cook 2-5 minutes on each side, turning occasionally until lightly browned on all sides.
  3. Using tongs, remove chicken from skillet. Set aside.
  4. In same skillet, sauté onion and garlic until softened. Add tomato sauce and seasonings. Using wooden spoon, stir well.
  5. Cook, stirring frequently, until liquid is reduced by half (about 3 or 4 minutes).
  6. Return chicken to skillet. Cook until sauce thickens and chicken is heated through.
Prep Time
5 min
Nutrition Facts
  • Servings per Recipe: 6
    • Calories: 234
    • Calories from Fat: 54
  • Total Fat: 6
  • Cholesterol: 96 mg
  • Sodium: 331 mg
  • Carbohydrate: 6 g
  • Dietary Fiber: 1 g
  • Protein: 1 g
  • Exchange: 5 very lean meats, 1 vegetable
  • Carbohydrate Units: 0