2 tbsp. all-purpose flour
1/8 tsp. table salt, to taste
1/8 tsp. black pepper, to taste
1 lb. uncooked boneless skinless chicken breasts, (approx. four 4 oz. pieces)
1 spray cooking spray
1/4 c. maple syrup
1/2 tsp. dried thyme
1/4 tsp ground sage
1 med. uncooked onion, thinly sliced
3/4 c. 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.
Recipe courtesy of Weight Watchers.