Chicken With Feta Sauce

Photo: Scott Koeneman

Ingredients

4 4-ounces skinless, boneless chicken breasts

2 tablespoons balsamic vinegar

1 1/2 teaspoons fresh thyme, minced

2 teaspoons olive oil

1 tablespoon + 1.5 teaspoons all-purpose flour

1 1/2 teaspoons fresh oregano, minced

1 cup fat-free milk

1 cup thawed frozen broccoli, cauliflower and carrot cup crumbled feta cheese

1/2 teaspoon fresh ground pepper

Juice from 1/2 of a fresh lemon

2 cups cooked couscous

Feta Cheese

Preparation

Combine vinegar and thyme in a sealable plastic bag, add chicken and coat.

In a large skillet (I like cast-iron, but nonstick will work) heat the oil over medium-high heat. Pour chicken an coating into the skillet and cook until browned and cooked through, 3 to 5 minutes a side. Set aside

Be sure you have some liquid left in the bottom of the skillet. If you don't add some water or chicken broth. Add oregano and then slowly sprinkle the flour into the pan juices, stirring constantly. Gradually whisk in the milk. Continue to whisk constantly until the sauce is thick and bubbling. Stir in the vegetables, cheese, pepper and lemon juice, reduce heat and simmer until the cheese melts.

Layer couscous, chicken and sauce on individual plates and serve with veggies.

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About

This recipe combines some of my favorite flavors: balsamic vinegar, oregano and feta. The sauce is creamy and savory. This dish works out as 319 calories with 6 grams of fat and 1 gram of fiber.