Balsamic Chicken and Pears

A lean chicken dish full of protein and fresh ingredients.




spaghetti squash picture

You'll Need:

  • 4 large boneless chicken Knife breasts, cut in half
  • 2 pears, cored and thinly sliced
  • ½ cup sliced red or sweet onion
  • 3 teaspoons olive oil
  • ½ teaspoon thyme
  • Dash pepper
  • 1 tablespoon balsamic vinegar

Take Out:

  • Knife
  • Cutting board
  • Measuring spoons
  • Foil
  • Small shallow bowl
  • 13x9 inch baking dish
  • Meat thermometer

Directions:

1.

Preheat over to 450 degrees.

2.

Place pear and onion slices in single layer in 13x9 inch baking dish.

3.

Combine oil, thyme, and pepper in shallow bowl. Spoon half of this mixture over pears and onions.

4.

Cover tightly with foil and bake 10 minutes.

5.

Meanwhile, place chicken pieces in remaining spice-oil mixture and coat on all sides.

6.

Uncover pears and onions, arrange chicken on top and drizzle with vinegar. Discard remaining oil mixture. Bake uncovered 20 minutes more or until chicken reaches 170 degrees on a meat thermometer.

Eight Servings:

Calories: 116 | Carbohydrate: 1 gram | Fat: 3 grams | Protein: 19 grams | Cholesterol: 49 milligrams | Sodium: 49 milligrams | Fiber: 0 grams | Exchanges: 3 very lean meats