Braised Chicken

Braised Chicken

Chicken breast simmered in a white wine sauce.

Rating:

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Serves: 4 person(s) Change

Preparation Time: 15 mins
Cooking Time: 1 hr

Yield: 4 x 1 chicken breast servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe

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
Note: A dash indicates no data is available.