Chicken Fricassee

Heart Smart
Chicken Fricassee w

Prep Time: 15 minutes

Cooking Time: 20 minutes

Ingredients

  • 2 tablespoons olive oil
  • 4 (4 ounces each) boneless, skinless chicken breasts
  • 1 cup chopped onion
  • 3 cloves garlic, peeled, minced
  • 1/2 teaspoon dried oregano
  • 1 cup sliced fresh mushrooms
  • 3/4 cup dry white wine, such as Sauvignon Blanc
  • 1/2 cup fat-free, less-sodium chicken broth
  • 10 grape tomatoes, quartered
  • 10 large green olives, chopped
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • Snipped fresh parsley (optional)

Instructions

In a large skillet, heat oil over medium-high heat. Add chicken breasts and cook until each side is golden brown, about 5 to 7 minutes. Remove chicken from skillet and cover to keep warm. Add onion, garlic, and oregano to skillet and sauté about 3 minutes. Add mushrooms and continue to sauté 1 to 2 minutes. Add wine, chicken broth, tomatoes, olives, and chicken breasts to skillet. Stir as sauce thickens slightly, about 4 to 6 minutes. Remove skillet from heat and season with lemon juice and salt. To serve, place chicken breasts on platter, top with wine sauce and garnish with parsley if desired. Enjoy with a crusty whole-grain baguette or brown rice.


Yield: 4 servings

Nutritional Info

  • Calories = 302
  • Fat = 12 gm
  • Saturated fat = 2 gm
  • Trans fat = 0 gm
  • Cholesterol = 72 mg
  • Protein = 28 gm
  • Sodium = 520 mg
  • Carbohydrate = 10 gm
  •  Fiber = 1 gm
  • Calcium = 40 mg
  • Calories from fat = 36%

Food exchanges: 3 lean meat, 1/2 starch, 1 1/2 fat