Chicken with Sun-Dried Tomatoes - 3g Carbs, 1g Dietary Fiber, 2g Sugar
From: Magic Menus for People with Diabetes
Servings: 4
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 tsp salt (optional)
1/4 tsp freshly ground pepper
1 Tbsp canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 tsp marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute 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.
Servings: 4
Nutrition per Serving: 177 Calories, 6g Fat, 64mg Cholesterol, 155mg Sodium, 27g Protein, 3g Carbs, 1g Dietary Fiber, 2g Sugars,
Exchanges: 4 Very Lean Meat, 1/2 Fat
Posted by: chefgloria1030@yahoo.com
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