Heart Healthy Hungry?

2/26/2016 (Permalink)

HEART HEALTHY FRENCH COUNTY CHICKEN

Dietitian's tip:

These boneless, skinless chicken breasts are sautéed and topped with a creamy mushroom sauce. Serve over whole-wheat spaghetti or fettuccini with a steamed broccoli-carrot blend on the side.

Serves 4

Ingredients

4 boneless, skinless chicken breasts, each 4 ounces

2 tablespoons olive oil

4 shallots, thinly sliced

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. Cut each piece in half lengthwise. 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 sauté 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 sauté until no longer pink or until a thermometer inserted into the chicken reads 170 F, about 5 minutes.

To serve, transfer 2 chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.

Nutritional analysis per serving

Serving size: 2 chicken breast halves

Total fat 9 g

Calories 239

Protein 28 g

Cholesterol 66 mg

Total carbohydrate 6 g

Dietary fiber 0.5 g

Monounsaturated fat 5 g

Saturated fat 1 g

Sodium 98 mg

There are a lot of other HEART HEALTHY RECIPES ON: http://www.mayoclinic.org/healthy-lifestyle/recipes/heart-healthy-recipes/rcs-20077163 to help take care of your heart.