Chicken Forestiere

From EatingWell: May/June 1991, EatingWell Serves Two — Subscribe Now!

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.

2 servings

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

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

Preparation

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.

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.

Nutrition

Per serving: 276 calories; 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.

Nutrition Bonus: Selenium (40% daily value).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 3 very lean meat, 1 fat