(originally made 12/2005)
Made this for lunch today. Very very good. I pounded the chicken flat
so it would cook evenly/quicker. I used the chicken broth/lemon juice
instead of the wine. Served it with Garlicky Green Beans. Definitely
will make this again!
1/4 cup white wine or 1/4 cup chicken broth and 1 tablespoon lemon juice
2 tablespoons canola oil, divided
1 tablespoon reduced-sodium soy sauce
1 tablespoon minced fresh rosemary or 1 teaspoon dried rosemary, crushed
3 garlic cloves, minced
1 teaspoon sugar
1/2 teaspoon pepper
6 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon salt
Hot cooked rice and fresh rosemary, optional
a large resealable plastic bag, combine the wine or broth plus lemon
juice, 1 tablespoon oil, soy sauce, rosemary, garlic, sugar and pepper;
add chicken. Seal bag and turn to coat; refrigerate for at least 1 hour.
and discard marinade. Sprinkle chicken with salt. In a large nonstick
skillet, cook chicken in remaining oil over medium-high heat for 15
minutes or until juices run clear. Serve over rice and garnish with
rosemary if desired. Yield: 6 servings.
One serving (1 chicken breast half) equals 154 calories, 4 g fat (1 g
saturated fat), 66 mg cholesterol, 197 mg sodium, trace carbohydrate,
trace fiber, 26 g protein. Diabetic Exchanges: 3 lean meat.
Source: Light & Tasty 2004