CHICKEN WITH SUN-DRIED TOMATOES
Source of Recipe
Magic Menus for People with Diabetes
Recipe Introduction
4 Servings; 4 Points per serving
List of Ingredients
- 4 boneless skinless chicken breast halves
(about 1 pound total), trimmed of cartilage and fat
- 1/4 teaspoon salt (optional)
- 1/4 teaspoon freshly ground pepper
- 1 tablespoon canola oil
- 1 large shallot, minced
- 2/3 cup low-sodium, low-fat chicken broth
- 1/2 cup dry white wine
- 1/8 teaspoon marjoram
- 1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Recipe
Cut each chicken breast half into 6 equal parts.
Sprinkle with salt and pepper.
Sauté chicken in oil over moderate heat, turning, until
the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the
skillet and sauté, stirring until softened, about 1 minute.
Add broth, wine (much of the alcohol will evaporate, leaving
only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered,
for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently
spooning the sauce over the chicken, until heated
through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 177, Fat: 5 g, Cholesterol: 64 mg, Sodium: 155 mg,
Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 27 g
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
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