Fitness Tip - Recipe # 1: Chicken Breasts with Balsamic Vinegar Pan Sauce - 4/8/2008
By George Hillinger
BS Kinesiology
ACE Certified Clinical Exercise Specialist
ACE Certified Personal Trainer
Here is our first installment of recipes that Marisa and I have found and tested from various sources that are easy to prepare, delicious, and healthy. Marisa recommends that you serve this with jasmine rice and steamed broccoli. Enjoy!
Preparation Time: 15 minutes
Total Time: 30 minutes
Difficulty: 5 (on a scale of 1-10)
Ingredients:
1/2 cup fat-free, less-sodium chicken broth
1/2 cup balsamic vinegar
2 teaspoons honey
1 tablespoon butter
1 tablespoon vegetable oil
4 (5-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 tablespoons finely chopped shallots
Chopped parsley (optional)
Preparation:
Combine broth, vinegar, and honey.
Melt butter and oil in a large nonstick skillet over low heat.
While butter melts, sprinkle chicken with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour; shake off excess flour.
Increase heat to medium-high; heat 2 minutes or until the butter turns golden brown. Add chicken to pan; cook 4 minutes on each side or until golden brown. Remove chicken from pan; keep warm. Add shallots, and sauté 30 seconds. Add the broth mixture, scraping to loosen browned bits. Bring to a boil, and cook until reduced to 1/2 cup (about 3 minutes). Serve sauce over chicken. Garnish with chopped parsley, if desired.
Yield:
4 servings (serving size: 1 breast and 2 tablespoons sauce)
Nutritional Information:
CALORIES 269(27% from fat); FAT 8.1g (sat 2.7g,mono 2g,poly 2.5g); PROTEIN 34g; CHOLESTEROL 90mg; CALCIUM 29mg; SODIUM 331mg; FIBER 0.2g; IRON 1.7mg; CARBOHYDRATE 13.1g
Pam Anderson, Cooking Light, MARCH 2004
Preparation Time: 15 minutes
Total Time: 30 minutes
Difficulty: 5 (on a scale of 1-10)
Ingredients:
1/2 cup fat-free, less-sodium chicken broth
1/2 cup balsamic vinegar
2 teaspoons honey
1 tablespoon butter
1 tablespoon vegetable oil
4 (5-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 tablespoons finely chopped shallots
Chopped parsley (optional)
Preparation:
Combine broth, vinegar, and honey.
Melt butter and oil in a large nonstick skillet over low heat.
While butter melts, sprinkle chicken with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour; shake off excess flour.
Increase heat to medium-high; heat 2 minutes or until the butter turns golden brown. Add chicken to pan; cook 4 minutes on each side or until golden brown. Remove chicken from pan; keep warm. Add shallots, and sauté 30 seconds. Add the broth mixture, scraping to loosen browned bits. Bring to a boil, and cook until reduced to 1/2 cup (about 3 minutes). Serve sauce over chicken. Garnish with chopped parsley, if desired.
Yield:
4 servings (serving size: 1 breast and 2 tablespoons sauce)
Nutritional Information:
CALORIES 269(27% from fat); FAT 8.1g (sat 2.7g,mono 2g,poly 2.5g); PROTEIN 34g; CHOLESTEROL 90mg; CALCIUM 29mg; SODIUM 331mg; FIBER 0.2g; IRON 1.7mg; CARBOHYDRATE 13.1g
Pam Anderson, Cooking Light, MARCH 2004
*Consult your physician before starting any exercise or nutrition program. If you have a question about fitness, email me at george@2fitnessconnection.com and I may write about your question in the next tip of the month!