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)

　　

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.

　　

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

　　

Dietary Exchanges

Step 20

1/2 other carbohydrate

　　

Step 21

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition