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Leslie Mouton: Balsamic Chicken

Leslie is opening up her recipe box, cooking healthy for the holidays

balsamic_chicken_-_bonappétit!

SAN ANTONIO - As the holidays approach, we all begin to think about turkey and dressing, mac and cheese, mashed potatoes, pumpkin pie and elastic waist bands to make room for all that extra food! 

Over the last few months, I have been working on the just the opposite!  I decided to make a true effort to eat healthier.  I did it, not only to lose a few pounds, but also to help lower my cholesterol, and improve my overall health.  What I've learned is that eating healthy is easy and tasty, but you have to make the time to cook from scratch, the patience to prepare it all, and make several trips to the grocery store a week to keep fresh fruits, spices and veggies on hand. 

Every day, I spend a couple of hours cooking, and I have become pretty good at making great tasting food without all the fat. I make terrific sauces, but instead of heavy cream and butter, I use reduced sodium chicken or beef broth, balsamic vinegar, olive oil and light butter. I love a gluten free brown rice bread crumbs I found at HEB that I mix with a little regular flour for coatings!  

The results?  I've lost weight, my family is happy, and I’m not starving myself!

Below is one of my family’s favorites.  I get my recipes from several places, and as always, put my own touches on them.  There are several websites where you can get great low-fat tasty recipes, such as Weight Watchers, Gina’s Skinny Recipes, Cooking Light, and many more.  I hope you will try this one below – and let me know if you like it.

Low Fat Balsamic Chicken

  • 3 Tbsp. all-purpose flour     
  • 3 Tbsp. brown rice flour
  • 1 Tbsp. corn starch
  •  3/4 tsp. table garlic salt    
  •  1/2 tsp. black pepper    
  •  1 pound(s) uncooked boneless skinless chicken breast    
  •  2 Tbsp. olive oil    
  •  1 small sweet onion    
  •  1 cup reduced-sodium chicken broth    
  •  2 Tbsp. balsamic vinegar (use a good one)   
  •  1 Tbsp. thyme, fresh  chopped
  •  2 Tbsp. light butter

Melt one tablespoon of light butter; mix with one tablespoon of corn starch to make a paste… set aside.

Thinly slice the sweet onion.  Set aside.

Use non-stick cooking spray – spray a pan, heat oven to 400 degrees F. 

Lightly pound chicken breast to tenderize and thin a bit.  Dust with garlic salt and pepper, and then roll in combination of flour and brown rice flour.

Combine one tablespoon of light butter with one tablespoon of olive oil in medium skillet.  Quickly brown the chicken on both sides, place in sprayed pan, put in oven for 20 minutes to cook through.

While cooking, make sauce in skillet:

Lower heat to medium/medium high, add one tablespoon of olive oil, brown onions.  Cook until tender, about 10 minutes. Add chicken broth, balsamic vinegar, and Thyme, cook down for a few minutes.  Add a little of the hot sauce to the paste set aside to get it at equal temperature… add paste to sauce to thicken.  Add a little more chicken broth if too thick.   Put chicken breast in sauce and let bubble inside sauce for a couple of minutes, turn. 

Serve with Wild Rice and Green Beans!

YUM!


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