Rosemary Chicken

Recipe Ingredients

1/4 cup	15g / 0.5oz	Flour
1 teaspoon	5ml	Salt
1/4 teaspoon	1.3ml	Freshly-ground black pepper
1 lb	454g / 16oz	Boneless skinless chicken breast - cut into pieces
2 tablespoons	30ml	Vegetable oil
1/2 cup	118ml	Water
1/2 cup	118ml	White wine
1/4 cup	15g / 0.5oz	Baby pearl onions or chopped onion
2 tablespoons	30ml	Fresh rosemary
		= (or 1 tbspn dried rosemary)

Recipe Instructions

Combine the flour, salt, and pepper and place the mixture in a paper bag. Shake the chicken pieces in the bag to coat.

Heat the oil in a skillet and brown the chicken pieces. When evenly browned, add the water, wine, onion, and rosemary. (The alcohol in the wine will evaporate, leaving only the flavor.) Simmer for 30 minutes. Uncover and cook a few minutes more.

This recipe yields 4 servings. Serving size: 3 to 4 ounces.

Exchanges Per Serving: 3 Medium-Fat Meat, 1/2 Starch.

Nutrition Facts: Calories 128; Calories from Fat 117; Total Fat 13g; Carbohydrate 8g; Protein 23g.

Source:
American Diabetes Association at http://www.diabetes.org

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