Thursday, June 10, 2010

Chicken with Green Onion Sauce

I had the day off yesterday since I don't work Wednesdays and decided to cook the fam a little din din, weight watcher style. On Tuesdays, my mom makes dinner for us then takes some home for my dad. On Thursdays, Rob cooks and my dad comes down for dinner. The rest of the week's dinner is usually leftovers or whatever we have around (cereal, quesadillas, etc.). I want to start cooking again on Wednesdays - we'll see how long that lasts!

Last night I made Chicken with Green Onion Sauce and served it over quinoa (I pronounce it "quin-oh-uh" but Rob tells me is "kin-wa". Whatever it is, its yummy!

Chicken with Green Onion Sauce

1 14-oz can fat free less sodium chicken broth
2 T flour
2 garlic cloves, minced
¼ t dried thyme
Cooking spray
4 4-oz skinless, boneless, chicken breast halves
1/3 c finely chopped green onions, divided
1/8 t salt
1/8 t pepper

1. Combine ¼ cup chicken broth and flour in small bowl, stirring with a whisk until smooth. Add remaining broth, garlic, and thyme; set aside.
2. Place a large nonstick skillet coasted with cooking spray over medium-high heat until hot. Add chicken, and cook 4 to 5 minutes or until lightly browned. Turn chicken; add 2 tablesppons green onions. Pour broth mixture over chicken; sprinkle with salt and pepper. Reduce heat, and simmer, uncovered, 15 to 20 minutes or until chicken is done, basting often.
3. Remove chjicken from pan; keep warm. Bring sauce to a boil over medium-hihg heat. Scrape bottom and sides of pan, using a rubber spatula. Cook 2 minutes or until sauce is reduced to ¾ cup. Pour sauce evenly over chicken, and top with remaining green onions.

Yield: 4 servings (serving size 1 chicken breast half)
Points: 3
Calories: 155
Fat: 2.1 g
Fiber: 0.2 g

Source: WW Annual Recipes for Success 2003

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