Baked Tilapia with Whole Spices

INGREDIENTS:

2 Skinless Boneless Chicken
-Breasts
1/4 ts Dried Tarragon
Freshly Ground Black Pepper;
-To Taste
Nonstick Cooking Spray
1/4 c Nonfat Veg Chicken Broth;
-Low Sod, Or Low Fat
1 ts Tomato Paste
1 tb Tarragon Vinegar
1 Clove Garlic; Mashed
Lettuce Or Endive Or Other
-Greens; Chopped
2 c Cooked Rice

Preheat oven to 375F. Sprinkle each breast with tarragon and pepper. Spray a nonstick frying pan with nonstick cooking spray. Sear both sides of each breast, pressing down on the meat with a spatula until browned. Remove from heat.

Transfer chicken to a shallow roasting pan. In the same frying pan, mix together chicken broth, tomato paste, tarragon vinegar and garlic, using wooden spoon to stir and scrape bits of chicken from the pan bottom. Pour over chicken breasts and bake 25 -
30 min, or until juices run clear when breast is pricked with a fork.

To Serve: Arrange lettuce, endive or other greens on serving platter. Top with chicken breasts and sauce. Garnish with green onion tops. Serve with rice on the side.

This had a very delicate, wonderful flavor. Really enjoyed it.

NOTES : Cal 230.4, Fat 1.7g, Carb 29.4g, Fib 0.5g, Pro 23.3g, Sod 77mg, CFF 6.7%.