This classic French dinner recipe,refitted for high-level nutrition,show-cases it all: chicken,vegetables,and fruit.The result is a main meal that delivers nutrition payoffs of high protein and high fiber. Fiber,of course,is the substance in fruits and vegetables that has been cited as a possible preventative for obesity,heart disease,diabetes,and some cancers.
Ingredients for 4 serving; (1) 2 teaspoons olive oil (2) 8 small skinless and boneless chicken thighs (about 1 1/4 pounds),halved (3)1 small onion,chopped,or 1/3 cup frozen chopped onion (4) 12 ounces button mushrooms,brushed of dirt and thickly sliced (5) 18 baby carrots (about 8 ounces) (6) 20 pitted prunes (about 4 ounces) (7) 2 teaspoons dried thyme (8) 1 teaspoon dried rosemary (9) 1/2 teaspoon salt (10) 1/4 teaspoon freshly ground black pepper (11) 1/2 cup no-salt,fat-free chicken broth (12) 2 teaspoons whole-wheat flour
1. Heat the oil in a large skillet or high-sided saute pan set over medium heat.Add the chicken and cook until brown,turning once,about 2 minutes.Transfer to a plate.
2. Add the onion to the pan and cook,stirring,until softened,about 2 minutes.Add sliced mushrooms and continue cooking stirring occasionally,until they have given off their liquid,about 3 minutes.Add the carrots,prunes,thyme,rosemary,salt,and pepper and cook until fragrant,about 1 minute.Finally,pour in the broth,scraping up any browned bits from the bottom of the pan.
3.Return the chicken and any accumulated juices to the pan.Bring the mixture to a simmer,stir well,cover,and reduce heat to low.Simmer,stirring occasionally,until the chicken is cooked through and the sauce is thickened somewhat,about 25 minutes.
4. Uncover and sprinkle whole-wheat flour over the ingredients.Stir well,then cook just until thickened,about 30 seconds.Serve at serve.
Ingredients for 4 serving; (1) 2 teaspoons olive oil (2) 8 small skinless and boneless chicken thighs (about 1 1/4 pounds),halved (3)1 small onion,chopped,or 1/3 cup frozen chopped onion (4) 12 ounces button mushrooms,brushed of dirt and thickly sliced (5) 18 baby carrots (about 8 ounces) (6) 20 pitted prunes (about 4 ounces) (7) 2 teaspoons dried thyme (8) 1 teaspoon dried rosemary (9) 1/2 teaspoon salt (10) 1/4 teaspoon freshly ground black pepper (11) 1/2 cup no-salt,fat-free chicken broth (12) 2 teaspoons whole-wheat flour
1. Heat the oil in a large skillet or high-sided saute pan set over medium heat.Add the chicken and cook until brown,turning once,about 2 minutes.Transfer to a plate.
2. Add the onion to the pan and cook,stirring,until softened,about 2 minutes.Add sliced mushrooms and continue cooking stirring occasionally,until they have given off their liquid,about 3 minutes.Add the carrots,prunes,thyme,rosemary,salt,and pepper and cook until fragrant,about 1 minute.Finally,pour in the broth,scraping up any browned bits from the bottom of the pan.
3.Return the chicken and any accumulated juices to the pan.Bring the mixture to a simmer,stir well,cover,and reduce heat to low.Simmer,stirring occasionally,until the chicken is cooked through and the sauce is thickened somewhat,about 25 minutes.
4. Uncover and sprinkle whole-wheat flour over the ingredients.Stir well,then cook just until thickened,about 30 seconds.Serve at serve.
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