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Diabetes Forecast

The Healthy Living Magazine

Al Fresco Provençal Chicken

Per Serving

Al Fresco Provençal Chicken

Makes: 8 servings
Serving Size: 3 oz.
Calories 140
Fat 8 g
Saturated Fat 1.9 g
Trans Fat 0 g
Carbohydrate 2 g
Fiber 0 g
Sugars 1 g
Cholesterol 75 mg
Sodium 260 mg
Potassium 205 mg
Protein 14 g
Phosphorus 135 mg
Choices: Lean Protein 2, Fat 1
  • Makes: 8 servings
  • Serving Size: 3 oz.
  • Preparation Time: 10 minutes
  • Cooking Time: 20 minutes

Ingredients

Parchment paper
1 1/2 lbs. boneless, skinless chicken thighs
1/2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 1/2 Tbsp. olive oil
1/3 cup dry white wine
1 small onion, diced
2 garlic cloves, minced
1 cup reduced-sodium, low-fat chicken broth
1 tsp. Herbes de Provence*
2 tsp. nonhydrogenated buttery spread
2 tsp. small capers
1 tsp. fresh lemon juice
Rosemary branches

Directions

  1. Preheat the oven to 350 degrees. Line a baking sheet with parchment paper. Sprinkle both sides of the chicken thighs with salt and pepper. In a large skillet, heat the oil over medium-high heat. Add the chicken and sear on both sides for 4 to 5 minutes per side, until browned. Remove the chicken with a slotted spatula. Add the chicken to the prepared baking sheet. Cover loosely with another sheet of parchment paper or foil. Roast the chicken for about 10 minutes.
  2. Meanwhile, add the white wine to the pan and scrape up any browned bits. Cook the wine until it’s almost evaporated. Add the onions and garlic, and sauté for 4 minutes. Add the broth and the Herbes de Provence. Cook the broth for about 5 minutes, until it is reduced by half. Remove the sauce from the heat and whisk in the buttery spread, capers, and lemon juice. Add the chicken to a serving platter, top with the sauce, and garnish with rosemary branches.

* Herbes de Provence is a blend of dried basil, fennel seed, marjoram, rosemary, sage, summer savory, and thyme. It is available in many supermarkets in the spice section. If unavailable, use one or two of these herbs to equal 1 tsp.

 
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