Chicken breast with rosemary and a lemony yogurt sauce

Tonight's recipes is heart friendly.  Here is a tip for stretching your meat/poultry budget.  Use boneless and slice it before it gets to the table.  Your family members will take a few slices of boneless versus taking an entire 1/2 bone-on chicken breast.  I was able to serve 6 with the recipe as listed and it cost around $1.85 per serving.  Bear in mind that there are items on the list that I consider to be basic pantry items such as flour and I don't consider the cost of basic items in my per serving total.  As listed, I served 6.

Here is your shopping list:

• 3 large boneless skinless chicken breast halves
• 2 tablespoons chopped fresh rosemary (you can sub 2 teaspoons dried but I highly recommend the fresh for this recipe).
• Canola oil spray (or vegetable oil spray if that is what you have on hand)
• 3 tablespoons flour
• 1/2 cup chicken broth (fat-free low sodium is preferred)
• 6 oz fat-free or light plain yogurt
• 1/4 cup white wine 
• 1 tablespoon butter (light margarine such as Smart Balance is preferred - but I like butter)
• 1 teaspoon grated lemon zest
• Salt (use sparingly) and pepper to taste

Here's the recipe
Preheat oven to 350
Find a baking pan that is close to the size of your chicken breasts (don't use a pan where the chicken will look "lost" - the sauce will burn). Spray the pan with your spray oil
Rub the chopped rosemary all over the chicken breasts and place in your pan.  Spray the oil lightly over the chicken.
Cover the pan with foil and bake 30 minutes.
While the chicken is baking, it is time to make the sauce. 
Get out a medium sized sauce pan and whisk together the flour and chicken broth.  Cook over medium heat for approximately 3 minutes.  Whisk in the yogurt, wine, butter, lemon zest, salt, and pepper.  When all ingredients are incorporated, remove the pan from the heat.

Remove the chicken from the oven - drain any liquid from the pan.  Turn over each piece of chicken and pour the sauce over the breasts.

Bake the chicken, uncovered, for 30-45 minutes (mine took 35 minutes).

Place the chicken on a plate and let it rest for 5 minutes.  Slice the chicken thinly against the grain and place it on a serving platter.  Pour the sauce over it and serve.

You can serve this with a salad or a rice dish or a veggy dish.  Tomorrow I will post the recipe for the broccoli casserole that I served as a side.