Low Fat Chicken Breasts with Tomato Black Olive Anchovy Sauce Recipe

Recipe Category: Low-Fat

Low Fat Chicken Breasts With Tomato Black Olive Anchovy Sauce Recipe

Ingredients

  • 4 boneless skinless chicken breast halves, about 1 1/4 pounds
  • 1/4 cup all-purpose flour
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 2 teaspoons olive oil
  • ***SAUCE***
  • 1 1/2 teaspoons minced garlic
  • 2 anchovy fillets, rinsed, patted dry and coarsely chopped
  • 1/2 cup dry white wine
  • 1/4 cup fat-free chicken broth
  • 1 1/2 tablespoons tomato paste
  • 2 tablespoons black olives, pitted, and coarsely chopped
  • 1 tablespoon pine nuts
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons chopped fresh parsley

Method

  1. To flour and cook chicken breasts, follow Basic Recipe.
  2. Reduce the heat to medium-low.
  3. Add garlic and anchovies to the skillet and cook, stirring, about 30 seconds, until garlic is lightly colored.
  4. Add wine, broth and tomato paste; stir until paste has dissolved.
  5. Add olives, pine nuts and pepper; bring the sauce to a simmer.
  6. Cook over medium heat about 4 minutes, or until the sauce has reduced and thickened.
  7. Stir in parsley and spoon the sauce over the chicken breasts.
  8. Per serving: About 209, 23g protein, 8g carbohydrate, 7g fat, 30% calories from fat, 59mg cholesterol, 787mg sodium, 1g fiber

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