French country chicken with mushroom sauce
Nutrition Facts
Serving Size 1 chicken breast half
Calories 222
| Amount Per Serving | ||
| Monounsaturated fat | 6 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 10 g | |
| Sodium | 65 mg | |
| Cholesterol | 83 mg | |
| Dietary fiber | 1 g | |
| Protein | 28 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
These boneless, skinless chicken breasts are topped with a creamy mushroom sauce. Serve over whole-wheat pasta with a steamed broccoli-carrot blend.
Ingredients
(Serves 4)- 4 boneless, skinless chicken breast halves, each 4 ounces
- 2 tablespoons olive oil
- 4 shallots, thinly sliced (about 4 tablespoons)
- 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. 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 the chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.