Baked Chicken Goodness recipe

butter-flavored cooking spray
2 onions, thinly sliced into rounds
4 chicken breast halves
2 ts. fresh thyme leaves OR 1/2 teaspoon dried
1 Tb. parsley
paprika
salt (optional)
pepper to taste
1 c. dry white wine OR chicken broth
1 Tb. margarine
1 Tb. golden raisins
1 Tb. unsalted dry-roasted sunflower seeds

Preheat oven to 400*.
Spray 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 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.
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 OR chicken broth.
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.

Diabetic exchanges: 2 1/2 lean protein, 1 carbohydrate (3 vegetable)