Okay, first of all, yes, I cropped out the background. I didn't want you to see my messy kitchen!
This is a delicious light meal that is only 285 calories per serving (for the meat and sauce), but full of flavor! And no, it's not a typo, there are indeed 20 cloves of garlic in this dish. But don't worry; this dish is completely mellow, and very comforting. I took this recipe from the American Diabetes Association Diabetic Comfort Food Cookbook.
Ingredients:
3 Tbsp flour, divided
1 1/2 tsp dried sage
1 1/2 tsp dried rosemary
Kosher salt, to taste (I used one large pinch)
Freshly ground black pepper, to taste (I used a large pinch)
1 1/2 lbs boneless, skinless chicken breasts
2 Tbsp olive oil
20 garlic cloves, peeled and sliced ( we like larger chunks)
1/4 tsp crushed red pepper
1 onion, chopped
1/2 cup dry white whine (mine is a Pinot Grigio)
1 1/4 cups low-fat, reduced sodium chicken broth
1 Tbsp butter
1. Preheat tho oven to 325F. Combine 2 Tbsp of flour, the sage, rosemary, salt, and pepper on a plate.
2. Dredge the chicken in the flour mixture and shake off excess.
3. Heat oil in a large skillet over medium-high heat. Add the chicken to the pan and cook for 3-4 minutes per side to brown. Transfer to a baking sheet and continue to cook in the preheated oven until the chicken is cooked through, about 25 minutes.
4. Meanwhile, add the garlic, red pepper flakes, and onion to the pan and cook until the garlic begins to brown.
5. Stir in the wine and deglaze the pan. Add the chicken broth and boil until reduced by half, about 8-10 minutes. Remove from heat.
6. Whisk together softened butter and 1 Tbsp of flour, and add to the pan and whisk well. Return the pan to the heat and cook until the sauce thickens. Pour the sauce over the chicken and serve.
Calories: 285
Total Fat: 9g
Saturated Fat: 2.3g
Trans Fat: 0.1g
Cholesterol: 75mg
Sodium: 145mg
Total Carbs: 27g
Fiber: 2g
Sugars: 1g
Protein: 23g