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Baked Chicken With Onions, Raisins, And Sunflower Seeds

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Per serving: 242 calories (22% calories from fat), 34 g protein, 6 g total fat (1.1 g saturated fat), 10 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 549 mg potassium, 130 mg sodium
Diabetic exchanges: 4 lean protein, 1/2 carbohydrate (2 vegetable)

 

 

 

 

 

(makes 4 servings)

    refrigerated butter-flavored cooking spray
2    medium onions, thinly sliced into rounds
4    5-ounce (150 g) boneless, skinless chicken breast halves
2    teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried
1    tablespoon (4 g) minced parsley
    paprika
    salt (optional)
    freshly ground pepper to taste
1    cup (240 ml) dry white wine
1    tablespoon (12 g) margarine
1    tablespoon (9 g) golden raisins
1    tablespoon (8 g) unsalted dry-roasted sunflower seeds

Preheat oven to 400°F (200°C, Gas Mark 6).
Lightly coat a large nonstick skillet with cooking spray. Add onions and 1 tablespoon water. Cover and sauté over medium-low heat until onions are wilted, about 10 minutes.
Remove all visible fat from chicken breast halves. Rinse and pat dry with paper towels.
Transfer onions to a 2-quart (2 l) oven-proof casserole dish. Combine thyme and parsley. Sprinkle over onions.
Lightly sprinkle chicken breast halves with paprika and evenly brown the top in the same skillet. Place on top of onions and season with salt (if using) and pepper. Pour on the wine. Bake until chicken is browned and tender, about 20 to 25 minutes.
Meanwhile in a small nonstick sauté pan, melt margarine over medium-high heat. Add raisins and sunflower seeds. Sauté until raisins are plumped and seeds are lightly browned. Spoon over chicken and serve.