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.

Add garlic and anchovies to the skillet and cook, stirring, about 30 seconds, until garlic is lightly colored.

Add wine, broth and tomato paste; stir until paste has dissolved.

Add olives, pine nuts and pepper; bring the sauce to a simmer.

Cook over medium heat about 4 minutes, or until the sauce has reduced and thickened.

3.Stir in parsley and spoon the sauce over the chicken breasts.

Per serving: About 209, 23g protein, 8g carbohydrate, 7g fat, 30% calories from fat, 59mg cholesterol, 787mg sodium, 1g fiber.

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