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
Low Added Sugars
Ingredients (1 serving)
1/4 cup all-purpose flour
2 bone-in chicken breasts (about 12 ounces each), skin removed,
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
· Ready In
- 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.
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