Braised chicken with mushrooms and pearl onions
Dietitian's tip: Use a deep, heavy pot with a tight-fitting lid for this dish. The alcohol cooks off as the chicken simmers. But if you'd rather not use wine, simply substitute additional stock and omit the balsamic vinegar.
SERVES 4
Ingredients
1/4 cup all-purpose (plain) flour
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 skinless, bone-in chicken breast halves, about 3/4 pound total weight, each cut in half crosswise
2 skinless, bone-in chicken thighs
2 chicken legs
1 1/2 tablespoons olive oil or canola oil
1 shallot, chopped
1 pound small white button mushrooms, brushed clean
1/2 pound peeled pearl onions
3/4 cup vegetable stock, chicken stock or broth
1/2 cup port or dry red wine
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh thyme, plus sprigs for garnish
Directions
In a shallow dish, stir together the flour, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.
In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a platter.
Add the shallot to the pan and saute until softened, about 1 minute. Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.
Stir in the stock and wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Return the chicken pieces to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50 minutes. Stir in the vinegar, the chopped thyme, and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.
To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.
Nutritional Analysis(per serving)Calories 300 Monounsaturated fat 5 g
Protein 34 g Cholesterol 92 mg
Carbohydrate 19 g Sodium 701 mg
Total fat 9 g Fiber 3 g
Saturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1
Nonstarchy vegetables 1
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Fruits 1
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00608 
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