Chicken with Sun-Dried Tomatoes

Ingredients

• 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

Directions

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.

Nutritional Information Per Serving:

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

Diabetic Exchanges

4 Very Lean Meat, 1/2 Fat

Source: Magic Menus for People with Diabetes