Braised Chicken
Chicken breast simmered in a white wine sauce.
Preparation Time: 15 mins
Cooking Time: 1 hr
Yield: 4 x 1 chicken breast servings
Ingredients
- 1 cooking spray
- 4 skinless chicken breasts (about 2.2 lbs)
- 1 leek, thinly sliced
- 6 spring onions, thinly sliced
- 1 clove garlic, crushed
- 2 Tbsp chopped fresh coriander
- 2 chicken stock cubes
- 13 1/2 fl. oz water
- 5 fl. oz white wine
- 3 1/2 fl. oz low-fat evaporated milk
Directions:
With cooking spray, lightly spray a deep, non-stick skillet or saucepan. Add chicken; cook for approximately 4 minutes, or until browned. Remove chicken; set aside.
On low heat, cook the leek, spring onion, garlic, and coriander until soft, about 4 minutes. Add the chicken, stock cubes, water and wine; cover and bring to a boil. Reduce heat; simmer for 30 minutes. Stir the milk through and simmer uncovered until chicken is cooked, about 15 minutes.
Variations:
Serve with steamed rice or couscous, broccoli and baby carrots.
Serving suggestions are not included in the nutritional analysis.
Nutritional Info (per serving)
| CALORIES | 351 cals |
| Kilojoules | 1,466 kJ |
| Fat | 3.7 g |
| Saturated Fat | 0.9 g |
| Cholesterol | 149 mg |
| Sodium | 759 mg |
| Carbohydrates | 9.6 g |
| Fiber | 1.0 g |
| Total Sugars | 5.4 g |
| Protein | 60.2 g |
| Calcium | 129.0 mg |
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