Chicken with Peaches & Red Wine -- 217 cals/serving
Chicken w/Peaches & Red Wine -- 4 servings
4 boneless, skinless chicken breast halves
1/2 tsp fresh ground black pepper
1/4 tsp salt
3 tbl whole grain pastry flour
1 tbl extra virgin olive oil
3 shallots, thinly sliced
1/2 cp dry red wine or chicken broth
2 firm ripe peaches, sliced
1/2 cp loosely packed fresh basil, sliced
Use your hands to flatten the chicken breasts to an even thickness. Or you can place the chicken between two pieces of wax paper and flatten the chicken with a mallet. Season the chicken with pepper and salt. Coat with the flour, patting off the excess.
Heat a large nonstick skillet over medium heat and add tsp of the oil. Add the chicken breasts and cook for 12 mins, turning once, until an instant-read thermometer inserted into the thickest portion registers 160 degrees and the juices run clear. Remove the chicken to a plate that you have lined with a paper towel.
Add the remaining oil and the shallots to the skillet. Cook, stirring frequently, for 2-3 mins or until the shallots soften. Add the wine or broth and stir to scrape up any brown bits. Increase the heat to medium-high and add the peaches. Cook for 2 mins, stirring frequently, until the wine reduces slightly. Return the chicken and any juices on the plate to the skillet. Cook for 1-2 mins, stirring frequently, or until the chicken is hot. Stir in the basil.
Per serving: 217 cals; 28g protein; 11g carbs; 5g fat; 65mg cholesterol; 220mg sodium; 2g dietary fiber.
4 boneless, skinless chicken breast halves
1/2 tsp fresh ground black pepper
1/4 tsp salt
3 tbl whole grain pastry flour
1 tbl extra virgin olive oil
3 shallots, thinly sliced
1/2 cp dry red wine or chicken broth
2 firm ripe peaches, sliced
1/2 cp loosely packed fresh basil, sliced
Use your hands to flatten the chicken breasts to an even thickness. Or you can place the chicken between two pieces of wax paper and flatten the chicken with a mallet. Season the chicken with pepper and salt. Coat with the flour, patting off the excess.
Heat a large nonstick skillet over medium heat and add tsp of the oil. Add the chicken breasts and cook for 12 mins, turning once, until an instant-read thermometer inserted into the thickest portion registers 160 degrees and the juices run clear. Remove the chicken to a plate that you have lined with a paper towel.
Add the remaining oil and the shallots to the skillet. Cook, stirring frequently, for 2-3 mins or until the shallots soften. Add the wine or broth and stir to scrape up any brown bits. Increase the heat to medium-high and add the peaches. Cook for 2 mins, stirring frequently, until the wine reduces slightly. Return the chicken and any juices on the plate to the skillet. Cook for 1-2 mins, stirring frequently, or until the chicken is hot. Stir in the basil.
Per serving: 217 cals; 28g protein; 11g carbs; 5g fat; 65mg cholesterol; 220mg sodium; 2g dietary fiber.