Chicken with Rosemary-Onion Sauce

I got this recipe from The World According to Jiggle.

This was pretty good. It reminded me of Rosemary Chicken with pasta. The one thing we thought it needed was some white wine. That can be fixed next time.

We didn't have with rice or pasta. We had with brussel sprouts and pancetta. You should try both recipes.


Chicken with Rosemary-Onion Sauce
Adapted from Taste of Home

4 boneless skinless chicken breast halves (approx 6 oz each)
1/2 tsp salt
1/4 tsp pepper
3 tsp olive oil
1 medium onion chopped
1 garlic clove, chopped
4 tsp flour
1/2 cup chicken broth
1/2 cup fat free milk (1%)
1 tsp dried rosemary, crushed, (D used 1 TBSP fresh)

Sprinkle chicken with salt and pepper. In a large nonstick skillet, brown chicken in 1 tsp olive oil. Transfer to a baking dish coated with cooking spray.

In the same skillet, saute onion and garlic in remaining butter until tender. Stir in flour until blended. Gradually stir in broth and milk. Add rosemary. Bring to a boil; cook and stir for 2 minutes until thickened.

Pour sauce over chicken. Cover and bake at 350 for 20-25 minutes or until chicken juices run clear.

1 chicken breast with 1/4 cup sauce per serving.  
Nutrition Facts: 1 chicken breast half with 1/4 cup sauce equals 247 calories, 7 g fat (3 g saturated fat), 102 mg cholesterol, 501 mg sodium, 8 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch, 1/2 fat.