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Chicken with Green Onion Sauce

Oxmoor House
Prep time 6 mins
Cook time 27 mins
Yield 4 servings (serving size: 1 chicken breast half)
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.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. 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.

Cook's Notes

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