Our first recipe for chicken has deep French roots and yet is a one skillet meal that is easy to prepare and, according to those who ate it at our home, the “best.” To finish this meal, try some American soul food in terms of a baked apple or pear or prepare a tart using filo dough.
- 1 1/2 pounds (720 g) chicken breasts with skin and bones, cut into 4 pieces
- 1 tablespoon (15g) paprika
- cooking spray
- 1 shallot, peeled and minced
- 2 cloves garlic, minced
- 1/2 cup (120 ml) dry white wine
- 3/4 cup (240 ml) low fat, low salt chicken broth
- 3/4 pounds (360 g) small red skinned potatoes, quartered
- 6 ounces (180g) small portabello mushrooms, quartered
- 1 1/2 tablespoons chopped fresh tarragon, plus extra for garnish
- 1 1/2 tablespoons Dijon mustard
- freshly ground pepper
- 1 pound (480 g) thin asparagus spears, tough ends removed
- Remove all fat from the chicken and sprinkle with paprika. Coat a nonstick covered skillet with cooking spray. Preheat the skillet and cook the chicken until brown on both sides (about 3 minutes per side). Remove the chicken to a plate.
- Recoat the skillet with cooking spray and add the shallot and garlic. Sauté for 3 minutes over moderate heat until transparent but not browned. Stir in the wine and broth. Bring to a boil and reduce by one half. Add the chicken, potatoes and mushrooms. Sprinkle with tarragon. Cover and braise for about 30 minutes until the chicken is done. Stir in the mustard and pepper to taste. Top with the asparagus, cover and allow the asparagus to steam for a minute or two until crisp cooked.
- To serve, divide the asparagus between plates. Top with a piece of chicken and some of the vegetables. If the sauce is not thick enough, reduce again and then spoon over all. Garnish with tarragon.
Per serving: 226 calories (6% calories from fat), 16 g protein, 5 g total fat (0.9 saturated fat), 6 g carbohydrates, 1 g dietary fiber, 57 mg cholesterol, 89 mg sodium, 346 mg potassium Diabetic exchanges: 2 lean protein, 1/2 carbohydrate (1 vegetable)
|Amount Per Serving|
|% Daily Value*|
|Total Fat 5||7.7%|
|Saturated Fat 0.9||4.5%|
|Total Carbohydrate 6||2%|
|Dietary Fiber 1||4%|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Diabetic Dinner Recipes