EatingWell Serves Two
A la forestiere (“of the forest”) is characterized by deep, hearty flavors, usually including mushrooms. Our version is lighter than the French classic but still has every bit of the flavor.
Active Time: 30 minutes |
Total Time: 40 minutes
3 tablespoons all-purpose flour, divided
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
3 teaspoons canola oil, divided
2 tablespoons minced shallot, or onion
2 cups sliced mushrooms
3/4 cup reduced-sodium chicken broth, (see Tips for Two)
1/2 cup dry white wine
1 tablespoon chopped fresh parsley, or chives
Combine 2 tablespoons flour, salt and pepper in a shallow dish. Dredge chicken in the flour mixture.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until golden and cooked through, 3 to 4 minutes per side, adjusting heat as necessary to prevent burning. Transfer to a plate and cover with foil to keep warm.
Increase the heat to medium-high and add the remaining 1 teaspoon oil to the pan. Add shallot (or onion) and cook, stirring, until fragrant, about 15 seconds. Add mushrooms and cook, stirring occasionally, until softened and browned, 1 to 2 minutes. Sprinkle the mushrooms with the remaining 1 tablespoon flour and cook, stirring, for 30 seconds. Pour in broth and wine and bring to a boil, stirring constantly. Reduce heat to a steady simmer and cook, stirring occasionally, until slightly thickened, about 5 minutes.
Reduce heat to low and stir in parsley (or chives). Return the chicken to the pan, turn to coat with the sauce, and cook until heated through, 3 to 5 minutes.
Per serving :
10 g Fat;
2 g Sat;
5 g Mono;
65 mg Cholesterol;
15 g Carbohydrates;
28 g Protein;
1 g Fiber;
261 mg Sodium;
500 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 vegetable, 3 very lean meat, 1 fat
Tips & Notes
Tips for Two: Store leftover canned broth for up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keeps for up to 1 week in the refrigerator. Add to soups, sauces and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them drying out.