Maple-Balsamic Chicken

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Light and fresh pasta salad with albacore tuna, ziti, and lemon thyme. Low-calorie and low-sodium for a nutritious meal.
Meal Type Dinner , Lunch , Main course
Diets Dairy free , Low calorie , Low carb , Low potassium , Low sodium , High protein
Ingredients
  • 1 pound of chicken breasts, skinless & boneless
  • 4 tablespoons all purpose flour
  • 4 teaspoons toasted sesame seed oil
  • ¾ onion, sliced
  • 2 teaspoons thyme, dried
  • 1 teaspoon low-sodium soy sauce
  • ½ cup low-sodium chicken stock
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons maple syrup
  • ½ cup water
Maple-Balsamic Chicken
Directions
Prep: 30 min, Cook: 45 min, Total: 1 hr 15 min
  1. Pre-heat oven to 350°F.
  2. Cut chicken breasts into 8 pieces and dust with flour.
  3. Over medium heat in a sauté pan, heat 2 teaspoons sesame seed oil and brown chicken on both sides in oil and place into a baking dish.
  4. Add 2 teaspoons more sesame seed oil to the pan, add onions and sauté until translucent
  5. add all of the other ingredients and bring to boil
  6. Pour over chicken and bake in the oven for 20 to 30 minutes or until the chicken is cooked through and the liquid has reduced down.
Nutritional Information
  • Calories 300
  • Carbohydrates 13.3 g
  • Dietary Fiber 1 g
  • Protein 37.2 g
  • Fat 10 g
  • Saturated Fat 2.2 g
  • Sodium 147.9 mg
  • Potassium 397.9 mg
  • Calcium 41.9 mg
  • Phosphorus 280 mg