Baked Chicken with Onions, Raisins, and Sunflower Seeds
- refrigerated butter-flavored cooking spray
- 2 medium onions, thinly sliced into rounds
- 4 5-ounce boneless, skinless chicken breast halves
- 2 teaspoons fresh thyme leaves or 1/2 teaspoon crushed dried
- 1 tablespoon minced parsley
- salt (optional)
- freshly ground pepper to taste
- 1 cup dry white wine
- 1 tablespoon margarine
- 1 tablespoon golden raisins
- 1 tablespoon unsalted dry-roasted sunflower seeds
- Preheat oven to 400°F.
- Lightly coat a large nonstick skillet with cooking spray. Add onions and 1 tablespoon water. Cover and sauté over medium-low heat until onions are wilted, about 10 minutes.
- Remove all visible fat from chicken breast halves. Rinse and pat dry with paper towels.
- Transfer onions to a 2-quart oven-proof casserole dish. Combine thyme and parsley. Sprinkle over onions.
- Lightly sprinkle chicken breast halves with paprika and evenly brown the top in the same skillet. Place on top of onions and season with salt (if using) and pepper. Pour on the wine. Bake until chicken is browned and tender, about 20 to 25 minutes.
- Meanwhile in a small nonstick sauté pan, melt margarine over medium-high heat. Add raisins and sunflower seeds. Sauté until raisins are plumped and seeds are lightly browned. Spoon over chicken and serve.
|Per serving:||242 calories (22% calories from fat), 34 g protein, 6 g total fat (1.1 g saturated fat), 10 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 549 mg potassium, 130 mg sodium|
|Diabetic exchanges:||4 lean protein, 1/2 carbohydrate (2 vegetable)|