204824 Health Library | Health and Wellness | Wellmont Health System
  • Balsamic Chicken

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 222
    Total Fat 8.5 g
    Saturated Fat 1.5 g
    Sodium 467 mg
    Total Carbohydrate 7 g
    Dietary Fiber 0.5 g
    Protein 28 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Boneless, skinless chicken breast halves 2
    Reduced-sodium chicken broth ¼ cup
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Boiling water 1 cup
    Raisins 2 tablespoons
    Olive oil 1 tablespoon
    Balsamic vinegar 1 tablespoon
    Dried tarragon 1 teaspoon
    Zest of ½ lemon
    Directions
    1. Preheat oven to 350ºF.
    2. Flatten chicken to about a 1-inch thickness with a rolling pin or your fist. Place chicken in a baking dish, drizzle with broth, and season with salt and pepper.
    3. Bake chicken for about 20 minutes, until it is cooked through.
    4. Meanwhile, in a small bowl, cover raisins with boiling water. Let the raisins stand for 15 minutes, until they are plump, and then drain.
    5. In a medium bowl, whisk together oil, vinegar, tarragon, and the lemon zest. Stir in the raisins.
    6. Arrange chicken over a green salad, drizzle with dressing, and serve.

    Exchanges5 very lean meats; 1.5 fats

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