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20 minute dinner recipes

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Chicken Cutlets with Grape-Shallot Sauce

http://www.eatingwell.com/recipes/chicken_cutlets_with_grape_shallot_sauce.html

From EatingWell:  December 2006, EatingWell for a Healthy Heart Cookbook (2008)

One of the Test Kitchen's favorites, this quick sauté pairs wine and grapes in a luscious sauce for pan-seared chicken breasts. If you've never used grapes in a sauce before—try it—you won't be disappointed. This is simple enough for a weeknight, but elegant enough for entertaining. Make it a meal: Serve with brown basmati rice or mashed sweet potatoes and sauteed chard.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

Preparation

  1. Place flour in a shallow dish. Sprinkle chicken with salt and pepper. Dredge the chicken in the flour (reserve excess flour). Heat 3 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until golden on the first side, 2 to 4 minutes. Reduce heat to medium, turn the chicken and cook until the other side is golden, 2 to 4 minutes more. Transfer to a plate.
  2. Add the remaining 2 teaspoons oil to the pan and heat over medium heat. Add shallots and cook, stirring, until just starting to brown, 2 to 3 minutes. Add grapes and cook, stirring occasionally, until just starting to brown, 2 to 3 minutes. Sprinkle with 5 teaspoons of the reserved flour; stir to coat. Add wine and broth; bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring occasionally and scraping up any browned bits, until the sauce is reduced and thickened, about 8 minutes. Stir in parsley.
  3. Return the chicken to the pan, turning to coat with sauce, and cook until heated through, about 2 minutes. Serve with the sauce.

Nutrition

Per serving : 343 Calories; 8 g Fat; 1 g Sat; 4 g Mono; 67 mg Cholesterol; 29 g Carbohydrates; 30 g Protein; 1 g Fiber; 399 mg Sodium; 636 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 fruit, 1 vegetable, 3 1/2 very lean meat, 1 fat