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ShareSauteed Chicken Breasts with Simple Chive Sauce
Nutrition Facts Per Serving:
- Servings Per Recipe: 4
- Calories: 217
- Protein(gm): 28
- Carbohydrate(gm): 9
- Fat, total(gm): 5
- Cholesterol(mg): 66
- Saturated fat(gm): 1
- Monosaturated fat(gm): 3
- Polyunsaturated fat(gm): 1
- Dietary Fiber, total(gm): 1
- Sugar, total(gm): 1
- Vitamin A(IU): 292
- Vitamin C(mg): 4
- Thiamin(mg): 0
- Riboflavin(mg): 0
- Niacin(mg): 13
- Pyridoxine (Vit. B6)(mg): 1
- Folate(µg): 16
- Cobalamin (Vit. B12)(µg): 0
- Sodium(mg): 366
- Potassium(mg): 404
- Calcium(DV %): 30
- Iron(DV %): 1
- Starch(d.e): 1
- Lean Meat(d.e): 4
Diabetic Exchanges
- 4 4 ounces skinless, boneless chicken breast halves
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 3 tablespoons whole wheat flour
- 1 tablespoon olive oil
- 1/2 cup finely chopped shallots
- 1/2 cup dry white wine or reduced-sodium chicken broth
- 1 cup reduced-sodium chicken broth or chicken stock
- 1 tablespoon snipped fresh chives
1. Sprinkle chicken breasts with the salt and pepper. Place flour in a shallow dish; dip chicken in flour, turning to coat all sides.
2. Preheat a large skillet over medium-high heat. Add oil to skillet; swirl to lightly coat skillet. Add chicken breasts, smooth sides down; cook about 5 minutes or until the chicken is golden brown.
3. Turn chicken over; cook for 4 to 5 minutes more or until chicken is no longer pink (170 degrees F). Transfer chicken to a warm serving platter; set aside.
For sauce: 4. Add shallots to hot skillet; cook for 2 minutes, stirring frequently. Carefully add wine; cook about 1 minute more or until the liquid is reduced by half, stirring to scrape up any browned bits from bottom of skillet.
5. Add chicken broth to skillet; cook for 3 to 4 minutes or until liquid is reduced by half. Stir in chives. Return chicken to skillet; heat through. Serve immediately. Makes 4 servings (1 chicken breast and 3 tablespoons sauce per serving)
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