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.
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons all-purpose flour
2 garlic cloves, minced
1/4 teaspoon dried thyme
4 (4-ounce) skinless, boneless chicken breast halves
1/3 cup finely chopped green onions, divided
1/8 teaspoon salt
1/8 teaspoon pepper
How to Make It
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.
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I am not much of a cook but this recipe seemed simple enough. It is delicious! For sure serve it over the rice. I added more garlic than the recipe called for but that is all I changed. I will definitely make it again.
My husband and I both loved this. I served over brown rice with a side of green beans. The broth in the sauce combined with the rice gave the dish a nice creamy texture without all the fat & calories in a dish using cream sauce. The flavor of the green onion & garlic was really nice too.
The sauce is an incredible way to kick up the chicken. The kick comes from the black pepper. Delicious served over white rice since there is an overflow of sauce. Yummy! You can check out my full review of the recipe at: http://imapretendchef.blogspot.com/2010/11/chicken-with-green-onion-sauce.html
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