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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 355
  • Calories from fat: 28%
  • Fat: 11g
  • Saturated fat: 3.6g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 1.5g
  • Protein: 41.3g
  • Carbohydrate: 21.6g
  • Fiber: 3g
  • Cholesterol: 116mg
  • Iron: 2.1mg
  • Sodium: 563mg
  • Calcium: 71mg

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

  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.
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