Braised Chicken

Braising is a wonderful way to tenderize and add flavor to meat and poultry. This chicken dish doesn't take as long as many braised meat dishes, but the tenderness and flavor is certainly apparent. Enjoy with skinny mashed potatoes or crusty bread.

Prep Time: 10 minutes

Cook Time: 45 minutes

Ingredients:

• 2 tsp olive oil
• 4 5-ounce skinless, boneless chicken breasts
• 2 cloves garlic, minced
• 1 large leek, white part only, sliced
• 1 large celery stalk, chopped
• 2 medium carrots, chopped
• 1 cup trimmed green beans
• 1 cup sliced mushrooms
• 1 cup fat-free, reduced sodium chicken broth
• 1 1/2 cups red wine
• 1 tsp dried Italian herbs

Preparation:

Heat oil on a medium heat in a large skillet or Dutch oven. Add chicken breasts and cook until browned, about 5 minutes each side. Remove chicken and transfer to a plate. Add garlic, leeks, celery, carrots, beans and mushrooms, and cook for 2-3 minutes, stirring constantly. Pour in chicken broth and wine, and add herbs. Bring to a boil, then reduce heat. Return chicken to skillet or pot, cover and simmer for 30 minutes.

Serves 4.

Per Serving: Calories 247, Calories from Fat 38, Total Fat 4.2 (sat 0.8g), Cholesterol 82mg, Sodium 264mg, Carbohydrate 17.8g, Fiber 2.3g, Protein 34.5g

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