• 4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
  • 1/4 teaspoon salt (optional)
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon canola oil
  • 1 large shallot, minced
  • 2/3 cup low-sodium, low-fat chicken broth
  • 1/2 cup dry white wine
  • 1/8 teaspoon marjoram
  • 1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water


  1. Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
  2. Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
  3. Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
  4. Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
  5. Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Recipe Yield: Yield: 4 servings

Nutritional Information Per Serving:

Calories: 177
Fat: 5 grams
Fiber: 1 grams
Sodium: 155 milligrams
Cholesterol: 64 milligrams
Protein: 27 grams
Carbohydrates: 3 grams
Sugars: 2 grams

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Diabetic Exchanges

4 Very Lean Meat, 1/2 Fat

Book Title: Magic Menus for People with Diabetes