- 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
- Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
- Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
- 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.
- Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
- 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:
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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4 Very Lean Meat, 1/2 Fat
Source: Magic Menus for People with Diabetes
Book Title: Magic Menus for People with Diabetes