2 tablespoons all-purpose flour 1/8 teaspoon table salt (to taste) 1/8 teaspoon black pepper (to taste) 1 lb uncooked boneless skinless chicken breasts, four 4-oz pieces cooking spray 1/4 cup maple syrup 1/2 teaspoon dried thyme 1/4 teaspoon ground sage 1 medium onion, thinly sliced 3/4 cup fat-free chicken broth
Preheat oven to 350. Stir together flour, salt and pepper. Dust chicken with flour mixture, patting off excess. Coat a large nonstick, ovenproof frying pan with Pam. Add chicken and brown on both sides, about 3 minutes per side. Stir together maple syrup, thyme and sage and pour over chicken. Lay onions over chicken and then pour chicken broth over all. Cover and bake 1 hour, basting occasionally with pan sauce.