Balsamic Chicken with Mushrooms

Serves 4
Ingredient list: 
  • chicken breasts (boneless, skinless) - 1 lbs
  • olive oil - 1 tbsp
  • all-purpose flour - 1/4 cup
  • margarine (trans-fat-free) - 1 tbsp
  • white (button) mushrooms (sliced) - 10 oz
  • black pepper - 1/4 tsp
  • balsamic vinegar - 1/3 cup
  • low sodium chicken broth (fat-free, less sodium) - 1/2 cup

Place the chicken breast in a plastic bag and pound thin with a mallet.

Heat olive oil over medium-high heat in a skillet.

Dredge the chicken in flour and coat it on both sides. Add the chicken to the pan and sauté 5 minutes per side. Remove the chicken from the pan and set aside.

Melt the margarine in the pan. Add the mushrooms and pepper and cook for 5 minutes. Add the balsamic vinegar to the pan and bring it to a boil to reduce the liquid.

Add the chicken broth to the pan and simmer 2 more minutes. Add the chicken breast back to the pan and simmer for 5 minutes.

Per serving: 240 calories, 9g fat, 150mg sodium, 1g fiber, 4g sugar, 27g protein

Recipe courtesy of the American Diabetes Association.