Provencal Chicken recipe – healthy & easy

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Provencal Chicken recipe – healthy & easy

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Directions

Instructions Checklist
  • Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use. Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)

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  • Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.

  • Add onion, garlic and anchovy paste, if using, to the skillet; cook over medium heat, stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until slightly thickened, 6 to 7 minutes. Stir in basil and olives. Return the chicken and juices to the pan; reduce heat to low and heat through. Spoon sauce over the chicken.

Nutrition Facts

Per Serving:

238 calories; protein 25.4g; carbohydrates 14.5g; dietary fiber 1.6g; sugars 4.5g; fat 6.7g; saturated fat 1.3g; cholesterol 62.7mg; vitamin a iu 829.5IU; vitamin c 21mg; folate 31.9mcg; calcium 48mg; iron 2.1mg; magnesium 29.2mg; potassium 276.7mg; sodium 701.2mg; thiamin 0.1mg.

Exchanges:

1 1/2 vegetable, 4 lean protein, 1 fat

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