Chicken With Barbecue-Bourbon Sauce

Description: From Cooking Light. Serving size: 1 chicken breast half and 2 tablespoons sauce. Per serving: 294 calories, 8.4 g fat, 40.3 g protein, 2.9 g carb, 0.2 g fiber, 106 mg cholesterol.

Ingredients:

• 4 (6 ounce) boneless skinless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 1 tablespoon canola oil
• 1 tablespoon butter
• 1/3 cup minced shallot
• 1/4 cup Bourbon
• 3/4 cup fat-free chicken broth
• 2 teaspoons tomato base barbecue sauce

Steps:

1. Place chicken breast halves between 2 sheets of saran wrap/plastic wrap; pound each breast half to 1/2-inch thickness using a mallet or rolling pin.
2. Sprinkle chicken with salt and pepper.
3. Heat oil and butter in a large nonstick skillet over medium heat.
4. Add chicken; cook 6 minutes on each side or until done.
5. Remove chicken from pan and keep warm.
6. Add shallots to skillet; stir/saute 1 minute.
7. Add in bourbon; bring to a boil, scraping pan to loosen browned bits.
8. Cook until bourbon mixture is reduced to 2 tablespoons (approximately 5 minutes).
9. Add broth and barbecue sauce; cook until mixture is reduced to 1/2 cup (approximately 3 minutes).
10. Serve sauce over chicken.