Baked Chicken with Garlic and Sun Dried Tomatoes - 12.5g Carbs, 1.8g Fiber,
3.2g Sugars
(Chef Meg's Makeover)
From: SparkPeople user CHEF_MEG
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz vegetable or olive oil
20 whole garlic cloves, peeled
1 medium yellow or white onion, cut in half root to tip then sliced thin
1/2 cup sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock
1 tsp dried oregano
White pepper to taste
Preheat oven to 325 degrees. Rinse the chicken under cold running water
and pat dry. Crush two of the 20 garlic cloves.
Place an ovenproof skillet over moderate heat. Once warm add oil. Once
oil is hot, add crushed garlic to pan then place chicken in the pan on
top of the garlic. Toss in remaining garlic cloves.
Cook chicken for about 8 minutes or until it will release itself easily
from the pan then flip to cook the other side. Continue to cook for
4 minutes.
Remove the chicken from the skillet. Set aside.
Place onions and tomatoes over the caramelized garlic. Allow the onions
and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add
wine. With a spoon stir the pan to remove the browned bits from the bottom
of the pan. This deglazing technique will remove the flavor stuck to the
bottom of the pan and release it to the vegetables.
Add chicken back to the skillet. Add stock just until the liquid level
reaches halfway up the sides of the chicken. Add oregano and pepper to
taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.
Pantry Note:
You can substitute Frieda's Tomato Toss, which is a mixture of tomato
slivers, mushrooms, garlic, onion, spinach, celery, bell pepper and
spices, for the sun-dried tomatoes. Use kitchen shears to cut the
sun-dried tomatoes.
If you purchase stock it usually does not contain salt. Broth does
contain salt. If you choose stock you may want to add 1/4 teaspoon
of salt with the herbs and spices.
Wondra, a superfine flour, is a great pantry item. It is a sauce
thickener. If you would prefer a sauce with the dish; remove the
meat and vegetables from the skillet. Combine 1 tablespoon of
Wondra with 2 tablespoons of water. Whisk mixture into skillet
over heat. Whisk until sauce thickens.
Servings: 4
Nutrition per Serving:
256.5 Calories, 8.9g Fat, 1.4g Saturated Fat, 1.1g Polyunsaturated Fat,
5.5g Monounsaturated Fat, 66.6mg Cholesterol, 262.1mg Sodium,
673.2 mg Potassium, 12.5g Total Carbs, 1.8g Dietary Fiber,
3.2g Sugars, 29.2g Protein
