Labels

Tuesday, November 7, 2017

Chicken mushroom



Dietitian's tip:

Did you know that some poultry producers "enhance" their chicken with a salty solution? To keep within your salt limits, check the ingredient label on poultry and avoid products that list salt, brine, broth or stock.

ingredients

  1. 1/4 cup all-purpose (plain) flour
  2. 1/2 teaspoon freshly ground black pepper, divided
  3. 2 skinless, bone-in chicken breast halves, about 3/4 pound total weight, each cut in half crosswise (should be 4 pieces total)
  4. 2 skinless, bone-in chicken thighs (about 3/4 pound total)
  5. 2 skinless, bone-in chicken legs (about 3/4 pound total)
  6. 1 1/2 tablespoons olive oil or canola oil
  7. 1 shallot, chopped (about 1 tablespoon)
  8. 1 pound small white button mushrooms, brushed clean
  9. 1/2 pound peeled pearl onions
  10. 3/4 cup no-salt-added vegetable stock, chicken stock or broth
  11. 1/2 cup port or dry red wine
  12. 2 tablespoons balsamic vinegar
  13. 2 tablespoons chopped fresh thyme, plus sprigs for garnish

Directions

In a shallow dish, stir together the flour and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.
In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a platter.
Add the shallot to the pan and saute until softened, about 1 minute. Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.
Stir in the stock and wine and deglaze the pan, scraping up any browned bits. Return the chicken to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50 minutes. Stir in vinegar, chopped thyme and the remaining 1/4 teaspoon pepper.
To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.

Nutritional analysis per serving

Serving size :2 pieces of chicken (1 light, 1 dark)

  • Total carbohydrate 18 g
  • Dietary fiber 2 g
  • Sodium 172 mg
  • Saturated fat 2 g
  • Total fat 12 g
  • Added sugars 0 g
  • Cholesterol 146 mg
  • Protein 41 g
  • Monounsaturated fat 6 g
  • Calories 344
  • Trans fat Trace
  • Total sugars 7 g


Our site is part of Gourmet Ads (www.gourmetads.com). If you are interested in running an advertising campaign with us, please contact the sales team at Gourmet Ads.

No comments:

Post a Comment

Contact Form

Name

Email *

Message *