Chicken Braised in Walnut Sauce

2 tsp olive oil
4 chicken breast halves, skinned
1/3 cup finely chopped onion
1 garlic clove, minced
1/2 cup finely chopped walnuts
2 TBSP all purpose flour
1/2 tsp ground cinnamon
1/4 tsp ground red pepper
1 can fat free less soidum chicken broth
1/4 cup finely chopped fresh parsley
1 TBSP white wine vinegar
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 cups hot cooked long-grain white and wild rice.

Heat oil in a large nonstick skillet over medium heat. Add chicken, cook 3minutes on each side or until browned. Remove from pan. Add onion and garlic to pan, saute 2 minutes or until tender. Add walnuts, and saute 1 minute or until toasted and fragrant. Combine flour, cinnamon, and red pepper, and sprinke over walnuts, stirring to coat. Add broth stir with a whisk. Return chicken to pan breast side up. Cover and simmer 15 minutes or until chicken is done and sauce is slightly thick. Stir in parsley, vinegar, salt, and black pepper. Serve over rice.

Serves 4 (1 breast half, 1/2 cup sauce, and 1/2 cup rice.)

Nutritional info:
calories 452; Fat 14.5g; protein 46.5g; carb 32.7g; fiber 2.2g; chol 88 mg; iron 3.1 mg; sodium 918 mh; calc 57 mg.