Chicken with Garlic Sauce

Ingredients:

3 Tablespoons all-purpose flour, divided
1½ teaspoons minced fresh rosemary or 4 teaspoons dried rosemary, crushed
1½ teaspoons rubbed sage
¾ teaspoon salt
½ teaspoon pepper
4 boneless skinless chicken breast halves (1½ pounds)
2 Tablespoons olive oil, divided
7 garlic cloves, halved lengthwise
½ cup chopped onion
¼ teaspoon crushed red pepper flakes
¼ cup white wine or reduced sodium chicken broth
1¼ cups reduced sodium chicken broth
1 Tablespoon butter, melted
3 Tablespoons minced fresh parsley

Directions:

1. In a large resealable plastic bag, combine 2 Tablespoons flour, rosemary, sage, salt and pepper; add chicken.

2. Seal bag and shake to coat.

3. In a large nonstick frying pan, brown chicken in 1 Tablespoon oil over medium heat for 4 minutes on each side.

4. Transfer to an 8 inch square baking dish coated with cooking spray.

5. Bake, uncovered, at 325°F for 15 minutes.

6. While the chicken is baking, sauté the garlic, onion and red pepper flakes in remaining oil until onion is tender and garlic begins to brown, about 3 minutes.

7. Stir in wine or broth; bring to a boil. Boil until wine is reduced by half, about 3 minutes.

8. Stir in chicken broth; bring to a boil. Boil until broth is reduced by half, about 7 minutes. Remove pan from the heat.

9. Whisk together butter and remaining flour; add to frying pan. Return to heat.

10. Bring to a boil; cook and stir for 2 to 3 minutes or until sauce thickens.

11. Serve sauce warm over chicken breasts. Sprinkle with parsley.

Makes: 4 servings

Nutrition Information:

1 chicken breast half with ½ cup sauce equals:

339 calories
12 grams fat (4 grams saturated fat)
106 mg cholesterol
774 mg sodium
12 gram carbohydrate
1 gram fiber
42 grams protein