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Provencal Chicken

:  Fall 2003, March 1998, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4 (6 votes)

Here is one simple technique that guarantees juicy results every time. First, pound the chicken: making it thinner ensures quick and even cooking. Next, dredge the chicken lightly in seasoned flour, which helps it turn deep golden brown when sauteed. After the chicken is cooked, deglaze the skillet with broth, wine or a little water to make a pan sauce. The liquid loosens the flavor-boosting browned bits from the bottom of the pan, making a tastier sauce.


Provencal Chicken Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

Chicken

  • 4 boneless, skinless chicken breast halves, (1-1 1/4 pounds)
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1 tablespoon extra-virgin olive oil, or canola oil

Sauce

  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon anchovy paste, (optional)
  • 1/2 cup reduced-sodium chicken broth
  • 1/4 cup dry white wine
  • 1 14-1/2-ounce can diced tomatoes
  • 1/4 cup chopped fresh basil
  • 2 tablespoons chopped black olives

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Preparation

  1. Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use. Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)
  2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
  3. Add onion, garlic and anchovy paste, if using, to the skillet; cook over medium heat, stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until slightly thickened, 6 to 7 minutes. Stir in basil and olives. Return the chicken and juices to the pan; reduce heat to low and heat through. Spoon sauce over the chicken.

Nutrition

Per serving: 234 calories; 7 g fat ( 1 g sat , 4 g mono ); 66 mg cholesterol; 10 g carbohydrates; 28 g protein; 1 g fiber; 476 mg sodium; 541 mg potassium.

Nutrition Bonus: 541 mg potassium (27% dv), 13 mg vitamin c (20% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 4 very lean protein, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Gourmet
Budget
Everyday favorites
Type of Dish
Main dish, poultry
Ethnic/Regional
American
French
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Main Ingredient
Chicken
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
Fall 2003
The Essential EatingWell Cookbook (2004)
March 1998
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