Saturday, September 12, 2009

Nom-Nom Chicken with Balsamic Reduction Sauce

This is Jay’s FAVORITE, and I have to say it is most definitely one of mine too. It is pretty intense, especially if you’re busy trying to prepare multiple side dishes at the same time like I do. Nevertheless, all the dish-dirtying is SUPER worth it!

I still remember the first time I decided to make this… I was living at home with Mo and Mark after moving out of that crazy apartment with the crazy roommate, and I decided I wanted to try to make a “reduction” sauce. I had never tried it, and you know me; I like to challenge myself! Anywho, I’ll never forget those “mmmmms” from that oozed from M&M’s mouths!! And all I did was follow a recipe!

So this beauty comes from the glorious Cooking Light, where they called it “Sauteed Chicken Breasts with Balsamic Vinegar Pan Sauce.” I call it mother-loving DELICOUS. I typically serve it with quinoa (you know, the Indian “mother grain”); I’ll post a little more about it later raving some more and giving some ‘tails about how I like to make it. This time you’ll see I served it with rice, brown basmati to be exact, which is probably my most favoritest rice in the whole world. When it cooks my whole mini studio smells nutty and delicious. I like to make it kind of pilaf style, with carrots and spinach, a twirl of extra virgin olive oil, some garlic salt, pepper, coriander, and onion power. Mmmm. Also, I must note, that my recipe doubles the sauce, because REALLY it is the BEST PART. Okay okay, enough jibber jabber. Let’s get to the goods!

The Cooking Light pros say, “To assure the chicken gets done, use breasts on the small side, about 4 to 5 ounces each. Serve with polenta or orzo to absorb the sauce.”

Yields 4 servings (serving size: 1 breast and 2 tablespoons sauce)


1 cup fat-free, less-sodium chicken broth

1 cup balsamic vinegar

4 teaspoons honey (I usually use about 1 teaspoon honey and one packet of splenda)

1 tablespoon butter 1 tablespoon vegetable oil

4 skinless, boneless chicken breast halves

¼ teaspoon freshly ground black pepper

enough flour to cover your breasts (chicken breasts… do I really need to clarify that? ;-)

2 tablespoons finely chopped shallots (about 1 shallot, though I like these a lot so sometimes I’ll add two or so)

Chopped parsley (“optional” according to the original recipe… I’ve never used this!)

How To:

1. Combine broth, vinegar, and honey.

2. Melt butter and oil in a large nonstick skillet over low heat. (I think it works best to use a skillet that is not cast iron or very dark so that you can see when the butter browns in the step that follows.)

3. While butter melts, sprinkle chicken with salt and pepper. (I always forget to season them, and it still turns out yum-yum yummy. Testament to how much you don’t necessarily need salt!!) Place flour in a shallow dish. Dredge chicken in flour; shake off excess flour.

4. Increase heat to medium-high; heat 2 minutes or until the butter turns golden brown. Add chicken to pan; cook 4 minutes on each side or until golden brown. Remove chicken from pan; keep warm. Add shallots, and sauté 30 seconds. Add the broth mixture, scraping to loosen browned bits. Bring to a boil, and cook until reduced by half (about 3 minutes). Serve sauce over chicken. Garnish with chopped parsley, if desired.

Estimated Nutritional Information:

Calories: 269 (27% from fat)
Fat: 8.1g (sat 2.7g,mono 2g,poly 2.5g)
Protein: 34g
Carbohydrate: 13.1g
Fiber: 0.2g
Cholesterol: 90mg
Iron: 1.7mg
Sodium: 331mg
Calcium: 29mg

1 comment:

  1. I loved this when you made it for us on our little visit with you all! I made it tonight, but didn't have shallots so I served it with asparagus! I also used soy butter, for Mady!