French country chicken with mushroom sauce
Dietitian's tip: These boneless, skinless chicken breasts are sauteed and topped with a creamy mushroom sauce. Serve over whole-wheat spaghetti or fettuccini with a steamed broccoli-carrot blend on the side.
SERVES 4
Ingredients
4 boneless, skinless chicken breasts, each 4 ounces
2 tablespoons olive oil
4 shallots, thinly sliced
1/4 pound mushrooms, thinly sliced
1 tablespoon all-purpose (plain) flour
1/4 cup white wine
1/2 cup low-sodium chicken stock
1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
2 tablespoons chopped parsley
Directions
Place the chicken breasts between wax paper and pound with a mallet to flatten. Cut each piece in half lengthwise. Cover with plastic wrap and refrigerate until firm.
In a small frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and saute for about 3 minutes. Add the mushrooms and cook for 2 minutes more, stirring occasionally.
In a small bowl, whisk together the flour and wine until all the lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary.
In a large, nonstick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and saute until no longer pink or until a thermometer inserted into the chicken reads 170 F, about 5 minutes.
To serve, transfer 2 chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.
Nutritional Analysis(per serving)Serving size: 2 chicken breast halves
Calories 239 Cholesterol 66 mg
Protein 28 g Sodium 98 mg
Carbohydrate 6 g Fiber 0.5 g
Total fat 9 g Potassium 485 mg
Saturated fat 1 g Calcium 30 mg
Monounsaturated fat 5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 1
Fats 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Meat and meat substitutes 4
Fats 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Meats, poultry and fish 1
Fats and oils 2
http://www.mayoclinic.com/health/hea...ecipes/NU00505
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