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Chicken with Balsamic-Fig Sauce

Photo: Randy Mayor
Yield 4 servings (serving size: 4 ounces chicken and 1/4 cup sauce)
This chicken recipe yields about four ounces cooked meat from one chicken breast and 3/4 teaspoon oil--about 3/4 of her daily meat and 15 percent of Nunes's oil allowance per MyPyramid recommendations.

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1 1/2 tablespoons fresh thyme leaves, divided
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 3/4 cup chopped onion
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1/4 cup balsamic vinegar
  • 2 teaspoons low-sodium soy sauce
  • 1/2 cup finely chopped dried figs (such as Mission)

Nutrition Information

  • calories 355
  • caloriesfromfat 28 %
  • fat 11 g
  • satfat 3.6 g
  • monofat 4.9 g
  • polyfat 1.5 g
  • protein 41.3 g
  • carbohydrate 21.6 g
  • fiber 3 g
  • cholesterol 116 mg
  • iron 2.1 mg
  • sodium 563 mg
  • calcium 71 mg

How to Make It

  1. Sprinkle both sides of chicken evenly with 1 1/2 teaspoons thyme, 1/4 teaspoon salt, and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 6 minutes on each side or until done. Remove from pan; keep warm.

  2. Reduce heat to medium; add butter to pan. Add onion; sauté 3 minutes. Add broth, vinegar, soy sauce, and figs. Simmer until sauce is reduced to 1 cup (about 3 minutes). Add 1 tablespoon thyme and 1/4 teaspoon salt. Cut chicken breast halves lengthwise on the diagonal into slices. Serve sauce over chicken.