Nutrition Facts| Serving Size | ½ of recipe | | Calories | 222 | | Total Fat | 8.5 g | | Saturated Fat | 1.5 g | | Sodium | 467 mg | | Total Carbohydrate | 7 g | | Dietary Fiber | 0.5 g | | Protein | 28 g |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Boneless, skinless chicken breast halves | 2 | | Reduced-sodium chicken broth | ¼ cup | | Salt | ¼ teaspoon | | Freshly ground pepper to taste | | Boiling water | 1 cup | | Raisins | 2 tablespoons | | Olive oil | 1 tablespoon | | Balsamic vinegar | 1 tablespoon | | Dried tarragon | 1 teaspoon | | Zest of ½ lemon |
Directions - Preheat oven to 350ºF.
- Flatten chicken to about a 1-inch thickness with a rolling pin or your fist. Place chicken in a baking dish, drizzle with broth, and season with salt and pepper.
- Bake chicken for about 20 minutes, until it is cooked through.
- Meanwhile, in a small bowl, cover raisins with boiling water. Let the raisins stand for 15 minutes, until they are plump, and then drain.
- In a medium bowl, whisk together oil, vinegar, tarragon, and the lemon zest. Stir in the raisins.
- Arrange chicken over a green salad, drizzle with dressing, and serve.
Exchanges
5 very lean meats; 1.5 fats |