- Cooking spray
- 8 boneless skinless chicken breast halves, about 5 ounces each
- Salt and freshly ground black pepper
- Salt-free roasted garlic seasoning (recommended: McCormick)
- 1 tablespoon olive oil
- 1 cup thinly sliced onion
- 2 jalapeno or serrano peppers, seeded and minced
- 2 tablespoons sugar
- 1 cup reduced-sodium chicken broth, divided
- 2 bay leaves
- 2 teaspoons cornstarch
- 2 tablespoons chopped fresh parsley leaves
Heat a stove-top grill pan or griddle to medium high heat and coat with cooking spray. Remove chicken from package and place on a plastic cutting board. Season both sides of chicken with salt, black pepper and garlic seasoning. Using tongs add chicken to hot pan and cook 3 to 5 minutes per side, or until cooked through.
Heat large skillet over medium-high heat with oil. Add onion, jalapeno and sugar and cook 5 to 7 minutes stirring occasionally with a spoon, until golden brown. Add 3/4 cup of the chicken broth and bay leaves and bring to a simmer for 5 minutes. Pour remaining 1/4 cup chicken broth into a bowl. Whisk in cornstarch until it is completely dissolved and add to the pan. Bring onion mixture to a full boil, reduce heat and simmer until the sauce thickens. Using tongs, discard the bay leaves and remove the pan from heat.
Serve 4 of the chicken breast halves with all of the onion sauce spooned over top and all of the rice on the side. Reserve remaining 4 chicken breast halves for sandwiches.
Per Serving: Calories: 200; Total Fat 4 grams; Saturated Fat: 1 grams; Protein: 34 grams; Total carbohydrates: 6 grams; Sugar: 4 grams Fiber: 0.5 grams; Cholesterol: 82 milligrams; Sodium: 280 milligrams