This delicious dish is quick, easy and requires only a few basic ingredients. Best of all, there are only 6 grams of fat per serving. Chef Conlan uses a special free-range chicken raised near Lake Austin that has only 3 grams fat per serving.
- For Chicken:
- Four 4-ounce boneless, skinless chicken breasts
- Salt and pepper
- 2 teaspoons canola oil
- Nonstick vegetable oil spray
- 1/2 cup finely diced onions
- For Sauce:
- 2 tablespoons bourbon
- 1/4 cup fat-free chicken broth
- 1/2 cup all-fruit peach preserves
- 4 teaspoons chopped fresh mint
- 1 tablespoon fresh lemon juice
- 1 tablespoon cider vinegar
- 1 tablespoon sugar
FOR CHICKEN: Season the breasts with salt and pepper; then pan roast in a heavy, covered skillet with the oil, using spray as needed. After 3-4 minutes, turn the chicken and cook for 2 minutes. Add the onion and cook for 2 more minutes. Set the chicken aside, covered.
FOR SAUCE: Flambé the bourbon in the skillet. Deglaze with the stock, and add the remaining ingredients. Simmer to a sauce-like consistency. Correct the seasoning and add any accumulated chicken juices. Pour over the chicken.
NOTE: For chicken with a bourbon cream sauce, proceed as above through deglazing the pan. Add two ounces of low-fat cream cheese and two teaspoons minced tarragon.
Recipe created exclusively for Cooking.com by Lake Austin Spa Resort.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
191 calories; 3g total fat; 16mg cholesterol; 50mg sodium; 34g carbohydrates; 0g fiber; 7g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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