4 4oz. boneless skinless chicken breasts
Dried Spices – Oregano, Basil, Thyme, Garlic powder
1 T. olive oil
1 onion (thinly sliced)
1 T. soy sauce
1 tsp. Worcestershire sauce
3-5 dashes Tabasco sauce (to taste)

Preheat oven to 375 degrees F. In baking dish, pour 1/2 T. olive oil (originally the recipe called for 1 T. oil here and 1 T. to brown, I used 1/2 T. in each place). Add soy sauce, Worcestershire sauce and Tabasco. Toss in onions and mix until coated. Rinse chicken, dry lightly and sprinkle with oregano, basil, thyme and/or garlic powder as desired to your taste. In frying pan, heat remaining olive oil. Brown chicken. Place chicken on top of onion mixture. Cover with foil and place in oven. Bake 20-30 minutes until chicken is done (the thicker the pieces, the longer you will need to cook it). Remove foil and let chicken brown a bit more (maybe 5 more minutes). Serve chicken with onions and sauce over top.

Yield: 4 servings
Serving Size: 4oz. Chicken & 1/4 Onion Glaze

Calories: 160
Fat: 4g
Fiber: 0g

Notes: I use foster farms brand chicken, which are well trimmed and about 112 calories for each 4oz. breast. The original recipe called for 2 T. of oil. I halved this and it turned out fine with plenty of flavor, although I do use a very good extra virgin olive oil. Better to spend more and get better flavor for less when it comes to fats, I figure! Anyway, 1 T. was more than enough for 4 breasts. I also use reduced sodium soy and hot sauces since I am watching my sodium intake.

The onion cooks down and makes a juicy glaze that the chicken rests in, so the chicken actually comes out fairly spicy because of the hot sauce. I used 3-4 good sized dashes and it was a little hot for my hubby (who doesn’t like spicy foods much). It seemed a lot more intense than it should have been with what I used, so you might back off on the hot sauce if you don’t like things hot and spicy.

This recipe was actually very simple and fast, and had a lot of flavor. I served it with plain mashed potatoes and poured some of the onion and juice over the top of the potatoes since mashed potatoes without whole milk and butter are pretty bland. With a salad and a hot veggie this was quite a filling, tasty and healthy dinner.