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
- 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. - 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. - 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. - 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. - 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
