Chicken with Green Onion Sauce

Chicken With Green Onion Sauce Recipe
Oxmoor House
Dress up plain chicken breasts with a low-fat white sauce flavored with green onions, garlic and thyme. Serve over steamed rice so you won’t miss any of the savory sauce.

Yield:

4 servings (serving size: 1 chicken breast half)

Recipe from

Recipe Time

Prep: 6 Minutes
Cook: 27 Minutes

Nutritional Information

Calories 155
Fat 2.1 g
Satfat 0.7 g
Protein 28.0 g
Carbohydrate 4.3 g
Cholesterol 67 mg
Iron 1.1 mg
Sodium 195 mg
Caloriesfromfat 13 %
Fiber 0.2 g
Calcium 24 mg

Ingredients

1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons all-purpose flour
2 garlic cloves, minced
1/4 teaspoon dried thyme
Cooking spray
4 (4-ounce) skinless, boneless chicken breast halves
1/3 cup finely chopped green onions, divided
1/8 teaspoon salt
1/8 teaspoon pepper

Preparation

Combine 1/4 cup broth and flour in a small bowl, stirring with a whisk until smooth. Add remaining broth, garlic, and thyme; set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, and cook 4 to 5 minutes or until lightly browned. Turn chicken; add 2 tablespoons green onions. Pour broth mixture over chicken; sprinkle with salt and pepper. Reduce heat, and simmer, uncovered, 15 to 20 minutes or until chicken is done, basting often.

Remove chicken from pan; keep warm. Bring sauce to a boil over medium-high heat. Scrape bottom and sides of pan, using a rubber spatula. Cook 2 minutes or until sauce is reduced to 3/4 cup. Pour sauce evenly over chicken, and top with remaining green onions.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Oxmoor House Healthy Eating Collection

January 2003
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