November 29, 2010

Chicken with Green Onion Sauce

Another craving hit today. Although it was cold outside it wasn't for soup. This craving was to be standing in the kitchen and putting together a new recipe. I spent an hour going through recipes in an attempt to find something I could make with just the items I had on hand.

Our Christmas vacation is two and a half weeks away and I am trying to avoid having to do any large shopping trips and instead eating up what we have. I'll often tell Mr. Sideline Chef that I'm going back to my poor girl college ways.

Chicken with Green Onion Sauce it was. Simply laying on a bed of white rice. The white rice absorbed the overflow of sauce and was absolutely filling without that unbuttoning of the jeans feeling. The sauce gets a nice kick from the black pepper and the chicken is moist and juicy.

While this recipe was a snap to put together, I was in the kitchen for about 25 minutes, it satisfied my craving to be in the kitchen. When the itch comes I have to scratch! and Oxmoor House, January 2003
Makes 4 servings
Stars of the Show:
  • 1 (14 oz) can fat free, less-sodium chicken broth
  • 2 tbsp all-purpose flour
  • 2 garlic cloves, minced
  • 1/4 tsp dried thyme
  • cooking spray
  • 4 (4 oz) skinless, boneless chicken breast halves
  • 1/3 cup finely chopped green onions
  • 1/8 tsp salt
  • 1/8 tsp black pepper
And Action:

Combine 1/4 cup chicken broth and flour in a small bowl, stirring with a whisk until smooth. Add remaining broth, garlic, thyme, and set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken and cook for 4-5 minutes or until lightly browned. Turn chicken and add green onions. Pour broth mixture over chicken and sprinkle with salt and pepper. Reduce heat to a simmer and cook for 15 to 20 minutes, basting often.

Remove chicken from pan. Bring sauce to a boil over medium-high heat scraping the sides and bottom of the pan. Cook 2 minutes. Pour sauce over chicken. For a filling meal: make a bed of rice and then top with the chicken and sauce. Yummy! Quick and easy meal!

Nutritional Information:
Calories: 155 (13% from fat)
Fat: 2.1g (sat 0.7g)
Protein: 28.0g
Carbohydrate: 4.3g
Fiber: 0.2g
Cholesterol: 67mg
Iron: 1.1mg
Sodium: 195mg
Calcium: 24mg


Susi said...

This sounds like a wonderful, quick to make recipe! Love how colorful the green onions make the dish look!

Pretend Chef said...

Susi - How are you feeling? Hope you are doing better. Chicken on it's own is so bland and this sauce really ups the taste factor.

Carolyn said...

Mmm, it looks great. The onion sauce seems like a nice, fresh-tasting take on chicken!

Pretend Chef said...

Carolyn - Leftovers were really great reheated too!

Jeanette said...

This sounds like an easy, light meal, great for weeknights!

Lisa said...

Sounds like a winner to me. Sometimes simple is good (=

Pretend Chef said...

Jeanette - The chicken alone made a light meal and the calorie count was outstanding!

Lisa - For weeknights simple is fantastic!

Angie said...

This looks so yummy! Thanks for the recipe!

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