Quick Coq au Vin

Here’s a quick version of Coq au Vin, a red winebraised
chicken-and-vegetable stew that usually
takes the better part of an afternoon to make.
Serve with herbed mashed potatoes and green
beans.

Nutrition profile
 Healthy Aging
 Healthy Immunity
 Low Added Sugars
 Low-Calorie
 Low Carbohydrate

Ingredients (1 serving)
 1/4 cup all-purpose flour
 2 bone-in chicken breasts (about 12 ounces each), skin removed,
trimmed
 1/2 teaspoon salt, divided
 1/2 teaspoon freshly ground pepper, divided
 1/4 cup water
 2 tablespoons extra-virgin olive oil, divided
 4 ounces mushrooms, quartered (about 1 1/2 cups)
 2 large carrots, thinly sliced
 1 small onion, halved and sliced
 1 teaspoon crumbled dried rosemary
 1 14-ounce can reduced-sodium chicken broth
 1/2 cup dry red wine, preferably Zinfandel
 1 tablespoon tomato paste
 2 tablespoons chopped fresh parsley

Preparation
· Active
45 m
· Ready In
45 m

  1. Place flour in a shallow dish. Cut each chicken breast in half on the
    diagonal to get 4 portions about equal in weight. (Two will be smaller but
    thicker, the other two larger but thinner.) Sprinkle the chicken with 1/4
    teaspoon each salt and pepper and dredge in the flour. Whisk water with 2
    tablespoons of the leftover flour in a small bowl; set aside.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
    Reduce heat to medium and add the chicken. Cook, turning once or twice,
    until lightly browned on all sides, 5 to 7 minutes total. Transfer to a plate.
  3. Add the remaining 1 tablespoon oil to the pan; reduce heat to medium-low.
    Add mushrooms, carrots, onion and rosemary and cook, stirring occasionally,
    until the vegetables are softened and browned in spots, about 5 minutes. Add
    broth, wine, tomato paste and the remaining 1/4 teaspoon each salt and pepper.
    Stir until the tomato paste is dissolved. Bring to a simmer.
  4. Return the chicken and any accumulated juice to the pan. Cover, reduce the
    heat to maintain a simmer and cook, stirring once or twice, until an instantread
    thermometer inserted into the thickest part of the breast registers 165 °F,
    15 to 20 minutes. Transfer the chicken to a serving plate.
  5. Increase the heat under the sauce to medium-high. Stir the water-flour
    mixture, add it to the pan and cook, stirring, until the sauce is thickened, about
    1 minute. Serve the chicken with the sauce, sprinkled with parsley.

Nutrition information
 Serving size: 1/2 breast & 3/4 cup sauce
 Per serving: 288 calories; 10 g fat(2 g sat); 2 g fiber; 14 g
carbohydrates; 29 g protein; 48 mcg folate; 68 mg cholesterol; 4 g
sugars; 0 g added sugars; 6262 IU vitamin A; 8 mg vitamin C; 42 mg
calcium; 2 mg iron; 640 mg sodium; 623 mg potassium
 Nutrition Bonus: Vitamin A (125% daily value), Potassium (19% dv)
 Carbohydrate Servings: 1
 Exchanges: 1 other carbohydrate, 2 lean meat, 1 1/2
fat

Sweet Potato & Black Bean Chili

Poolside Broccoli Salad