IngredientsFor: 8 3 oz.
- 1 1/2 lbs. boneless skinless chicken thighs
- 1/2 tsp. kosher salt
- 1/2 tsp. freshly ground black pepper
- 1 1/2 Tbsp. olive oil
- 1/3 cup dry white wine
- 1 small onion,diced
- 2 garlic cloves, minced
- 1 cup reduced-sodium, low fat chicken broth
- 1 tsp. Herbes de Provence
- 2 tsp. non-hydrogenated buttery spread
- 2 tsp. capers
- 1 tsp. fresh lemon juice rosemary branches
- Preheat the over to 350 degrees. Line a baking sheet with parchment paper. Sprinkle both sides of chicken thighs with salt and pepper. In a large skillet, heat the oil over medium-high heat. Add the chicken and sear on both sides for 4 to 5 minutes per side, until browned. Remove the chicken with a slotted spatula. Add the chicken to the prepared baking sheet. Cover loosely with another sheet of parchment paper or foil. Roast the chicken for about 10 minutes.
- Meanwhile add the white wine to the pan and scrape up any browned bits. Cook the wine until its almost evaporated. Add the onions and garlic, sauté for 4 minutes. Add the broth and the Herbes de Provence. Cook the broth for about 5 minutes, until it is reduced by half. Remove the sauce from the heat and whisk in the buttery spread, capers, and lemon juice. Add the chicken to a serving platter, top with the sauce, and garnish with rosemary branches.
Nutritional Information: 140 cal., 8g fat (1.9g sat. fat), 75mg chol., 260mg sodium, 2g carbohydrates, 0g fiber, 1g sugar, 14g protein
Source: Diabetes Forecast, Food Issue – June 2014
**Herbes de Provence is a blend of dried basil, fennel seed, marjoram, rosemary, sage, summer savory, and thyme. It is available in many supermarkets in the spice section. If unavailable, use one or two of these herbs to equal 1 tsp.