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Chicken Marengo

This dish stars chicken that is seared, then cooked in an herbed tomato and wine sauce to keep it moist and tender. Serve on a bed of spinach pasta and add a tossed salad for a tempting and nutritious meal.

Ingredients

Serves 6; 3 ounces chicken and 1/2 cup vegetables and sauce per serving

1/2 teaspoon pepper
6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons olive oil
8 ounces button mushrooms, sliced
1 medium red onion, chopped
2 medium garlic cloves, minced
1 14.5-ounce can diced no-salt-added tomatoes, undrained
1/2 cup marsala or dry white wine (regular or nonalcoholic)
1 teaspoon sugar
1 teaspoon dried oregano, crumbled
1/2 teaspoon dried thyme, crumbled
1/4 to 1/2 teaspoon crushed red pepper flakes (optional)

  1. Step 1

    Sprinkle the pepper over both sides of the chicken. Using your fingertips, gently press the pepper so it adheres to the chicken.

    Step 2

    In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 minutes on each side (the chicken won’t be done at this point). Transfer to a plate. Set aside.

    Step 3

    In the same skillet, stir together the mushrooms, onion, and garlic. Cook over medium heat for 3 to 4 minutes, or until soft, stirring occasionally.

    Step 4

    Stir in the remaining ingredients. Return the chicken to the skillet. Spoon the sauce over the chicken. Increase the heat to medium high and bring to a simmer. Reduce the heat to medium low. Cook, covered, for 25 minutes.

  2. Nutrition Information

    Step 5

    (Per serving)

    Step 6

    Calories: 203

    Step 7

    Total fat: 3.0g

    Step 8

    Saturated: 0.5g

    Step 9

    Trans: 0.0g

    Step 10

    Polyunsaturated: 0.5g

    Step 11

    Monounsaturated: 1.5g

    Step 12

    Cholesterol: 66mg

    Step 13

    Sodium: 85mg

    Step 14

    Carbohydrates: 10g

    Step 15

    Fiber: 2g

    Step 16

    Sugars: 6g

    Step 17

    Protein: 28g

    Step 18

    Calcium: 50mg

    Step 19

    Potassium: 599mg

  3. Dietary Exchanges

    Step 20

    1/2 other carbohydrate

    Step 21

    3 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
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