Chicken Lyonnaise (from Downton Abbey!) Low Carb

Chicken Lyonnaise  - Low Carb

1/2 cup Bob's Red Mill low carb baking mix (or flour if you aren't counting)
2 tablespoons fresh thyme (or 1 tablespoon dried)
1/2 teaspoon salt
1/2 teaspoon pepper
6 boneless chicken breast halves
1 egg, beaten
3 tablespoons vegetable or olive oil
1 onion, thinly sliced
2 garlic cloves, minced
1/3 cup white wine
1 cup low sodium chicken broth
2 teaspoons ketchup

Preheat oven to lowest possible temperature (170 is usually the norm) for keeping your chicken warm while you make the sauce.

In two containers big enough to lay out the largest chicken breast, beat an egg in one, and mix together the flour, half of the thyme, salt, and pepper. Dip chicken breasts first into egg mixture and then into flour, shaking around in dish to coat. Place on a plate or wax paper.

Heat 2 tablespoons of the oil in a large, deep skillet set to medium-high and cook chicken about 4 minutes on each side until almost but not quite done. Put chicken on a pan and place in preheated oven.

Add remaining 1 tablespoon oil. Stir in onion, garlic, and remaining time. Cook for about 5 minutes until onions are starting to brown. Add wine to pan and scrape up any brown bits for about a minute. The fancy term for this is "deglazing".

Add chicken stock and ketchup and bring to a boil. Let it bubble a couple minutes until it starts to thicken and return chicken to pan. Let it simmer about 3-5 minutes and then flip the chicken over to coat it in sauce and let it simmer a few more minutes until the chicken is fully heated or cooked through.

-------------------------------

I have not found Bob's Red Mill Low Carb Baking Mix in my local stores and ordered a crate of it from Amazon. I use http://www.myfitnesspal.com/ to track my carbs, calories, and fitness. It's FREE and easy! They have a recipe to nutrition fact calculator so I can accurately say this recipe has 240 calories per serving and only 5 grams of carbs!