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Balsamic and Shallot Chicken Breasts from Cooking Light Recipe

Balsamic and Shallot Chicken Breasts from Cooking Light Recipe

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Balsamic and Shallot Chicken Breasts from Cooking Light

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Ingredients:

Serving

6 (8 oz) boneless, skinless chicken breasts
1 tsp freshly ground black pepper
1/2 tsp salt
1 tbsp olive oil divided
1/4 cup chopped shallots
3 clove garlic chopped
1 plum tomato seeded & chopped
1 1/2 tsp tomato paste
1/2 cup fat-free , lower-sodium chicken broth
2/3 cup balsamic vinegar
1/4 cup chopped green onions

Directions:

Preheat oven to 350 degrees.
Sprinkle the chicken evenly with pepper and salt. Heat a large skillet over medium-high heat. Add two teaspoons olive oil to pan. Add chicken and cook 7 minutes, or until browned. Turn chicken over; cook 3 more minutes. Place chicken on a jelly roll pan. Bake at 350 degrees for 23 minutes, or until done.
Return the pan to medium-high heat. Add remaining oil, shallots, and garlic; saute for 1 minute, stirring constantly. Add tomato and tomato paste; saute for 1 minute, stirring constantly. Add broth; bring to a boil, scraping pan to loosen browned bits. Add vinegar; reduce heat to medium-low, and cook for 20 minutes or until reduced to 2/3 cup, stirring occasionally. Serve sauce with chicken. Sprinkle with green onions.
CALORIES: 250 FAT: 4.6g (sat:0.9g, mono:2.2g, poly:0.8g) PROTEIN: 42.6g
CARB: 6.9g FIBER: 0.4g CHOL: 105mg IRON: 1.8mg SODIUM: 372mg
CALC: 39mg

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	94.65 Kcal (396 kJ)
Calories from fat	28.89 Kcal
		% Daily Value*
Total Fat	3.21g	5%
Cholesterol	16.73mg	6%
Sodium	334.07mg	14%
Potassium	206.05mg	4%
Total Carbs	7.54g	3%
Sugars	5.53g	22%
Dietary Fiber	0.44g	2%
Protein	8.08g	16%
Vitamin C	1.9mg	3%
Iron	0.9mg	5%
Calcium	32.4mg	3%

Amount Per 100 g
Calories	102.33 Kcal (428 kJ)
Calories from fat	31.24 Kcal
		% Daily Value*
Total Fat	3.47g	5%
Cholesterol	18.08mg	6%
Sodium	361.18mg	14%
Potassium	222.77mg	4%
Total Carbs	8.16g	3%
Sugars	5.98g	22%
Dietary Fiber	0.47g	2%
Protein	8.74g	16%
Vitamin C	2mg	3%
Iron	1mg	5%
Calcium	35.1mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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