Chicken Lover Balsamic Chicken

June 21, 2017

Chicken Lover Balsamic Chicken

This chicken recipe features balsamic vinegar and rosemary – a great way to add a lot of flavor without the added salt and sodium. Try out this recipe and add it to your favorite salad recipe like this Salad Greens with Spiced Pecans.

Nutrition Facts

  • Serving Size: 1 chicken breast half
  • Calories 180
  • Sugars 2 g
  • Carbohydrate 3 g
  • Dietary Fiber 1 g
  • Protein 24
  • Cholesterol 65 mg
  • Fat 6 g
  • Sodium 60 mg
  • Saturated Fat 1.3 g
  • Potassium 265 mg

This Recipe Serves 4

Ingredients

  • 4 small skinless, boneless chicken breast halves (about 1 pound total) 1 Tablespoon paprika
  • 1 Tablespoon olive oil
  • 1/2 teaspoon snipped fresh rosemary 2 cloves garlic, minced
  • Nonstick cooking spray 1/4 cup red wine or water
  • 3 Tablespoon balsamic vinegar
  • Fresh rosemary springs (optional, for garnish)

Instructions

  1. If desired, place each chicken breast half between 2 pieces of plastic wrap and pound with the flat side of a meat mallet to a rectangle 1/4­ to 1/2­inch thick.
  2. In a small bowl, combine paprika, oil, rosemary, garlic, and pepper; mix well until it becomes a paste. Rub both sides of each chicken breast half with paste mixture.
  3. Coat a 13x9x2­inch baking pan with nonstick cooking spray. Place coated chicken in prepared pain; cover and refrigerate for 2­6 hours.
  4. Preheat oven to 450ºF.
  5. Drizzle chicken with wine. Bake for 10­12 minutes or until an instant­read meat thermometer inserted in the thickest portion of the chicken registers 170ºF and the juices run clear, turning once halfway through baking. (If chicken has been pounded, bake about 6 minutes or until chicken is no longer pink and juices run clear, turning once halfway through baking.)
  6. Remove from oven. Immediately drizzle vinegar onto chicken in the baking pan.
  7. Transfer chicken to serving plates. Stir the liquid in the baking pan and drizzle over chicken. If desired, garnish with fresh rosemary.

Choices/Exchanges: 4 Lean Protein

From The Budget­Friendly Fresh and Local Diabetes Cookbook by Charles Mattocks