Tuesday, September 11, 2007

Maple Baked Chicken Breasts

from Marina's kitchen


2 Tbsp all-purpose flour
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 pound uncooked boneless, skinless chicken breast(s), four 4-oz pieces
1 serving cooking spray
1/4 cup maple syrup
1/2 tsp dried thyme
1/4 tsp Sage, ground
1 medium onion(s), thinly sliced
3/4 cup fat-free chicken broth

Preheat oven to 350°F (177°C).

Stir together flour, salt and pepper. Dust chicken with flour mixture, patting off excess.

Coat a large nonstick, ovenproof frying pan with cooking spray. Add chicken and brown on both sides, about 3 minutes per side.

Stir together maple syrup, thyme and sage and pour over chicken. Lay onions over chicken and then pour chicken broth over all. Cover and bake 1 hour, basting occasionally with pan sauce. Yields 1 chicken breast and about 3 tablespoons of sauce per serving.