Chicken with Balsamic-Fig Sauce

Photo: Randy Mayor
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.

Yield:

4 servings (serving size: 4 ounces chicken and 1/4 cup sauce)

Recipe from

Nutritional 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

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)

Preparation

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.

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.

Note:

Maureen Callahan,

May 2006