This budget-friendly, easy dish serves up a savory-yet-light supper. Pair it up with a kale salad, or maybe a brown rice and veggie combo, but it also satisfies all by itself, at only 240 calories per serving, with 27 g of protein, and 65 mg of cholesterol. It’s also low in fat (9 g), carbs (12 g), and sugar (4 g), with a nice boost of potassium at 480 mg.
1 lb. chicken breasts (boneless and skinless)
1 tbsp. olive oil
¼ cup all-purpose flour
1 tbsp. margarine
10 oz. mushrooms (sliced)
¼ tsp. black pepper
1/3 cups balsamic vinegar
½ cups chicken broth (fat free and low sodium)
Place the chicken breast in a plastic bag, and pound thin with a mallet. Heat olive oil over medium-high heat in a frying pan. Dredge the chicken in flour, and coat it on both sides. Add the chicken to the pan, and sauté 5 minutes per side. Remove the chicken from the pan, and set aside. Melt the margarine in the pan. Add the mushrooms and pepper, and cook for 5 minutes. Add the balsamic vinegar to the pan, and bring it to a boil to reduce the liquid. Add the chicken broth to the pan, and simmer 2 more minutes. Add the chicken breast back to the pan, and simmer for 5 minutes.
Recipe from www.diabetes.org.