Low Fat Chicken Breasts with Tomato Black Olive Anchovy Sauce Recipe

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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