Chicken with Green Onion Sauce |
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Prep Time: 6 Minutes Cook Time: 27 Minutes |
Ready In: 33 Minutes Servings: 4 |
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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 |
Directions:
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.
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