French country chicken with mushroom sauce - Mayo Clinic

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French country chicken

Print Products and services By Mayo Clinic Staff

Dietitian s tip

These boneless, skinless chicken breasts are sauteed and topped with a creamy mushroom sauce. Serve over whole-wheat spaghetti or fettuccini with a steamed broccoli-carrot blend on the side.

Number of servings

Serves 4 Low Sodium

Ingredients

4 boneless, skinless chicken breast halves, each 4 ounces 2 tablespoons olive oil 4 shallots, thinly sliced (about 4 tablespoons) 1/4 pound mushrooms, thinly sliced 1 tablespoon all-purpose (plain) flour 1/4 cup white wine 1/2 cup low-sodium chicken stock 1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary) 2 tablespoons chopped parsley

Directions

Place the chicken breasts between wax paper and pound with a mallet to flatten. Cover with plastic wrap and refrigerate until firm. In a small frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and saute for about 3 minutes. Add the mushrooms and cook for 2 minutes more, stirring occasionally. In a small bowl, whisk together the flour and wine until all the lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary. In a large, nonstick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and saute until no longer pink or until a thermometer inserted into the chicken reads 170 F, about 5 minutes. To serve, transfer the chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.

Nutritional analysis per serving

Serving size 1 chicken breast half

Calories 222Total fat 10 gSaturated fat 2 gTrans fat TraceMonounsaturated fat 6 gCholesterol 83 mgSodium 65 mgTotal carbohydrate 5 gDietary fiber 1 gAdded sugars 0 gProtein 28 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 1 Protein and dairy 1 1/2 Fats 1

Diabetes Meal Plan Choices

Nonstarchy vegetables 1 Meat and meat substitutes 4 Fats 1

DASH Eating Plan Servings

Vegetables 1 Meats, poultry and fish 4 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus ShareTweet April 19, 2016

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