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Title:   Chicken Pot-au-Feu

Nutrition facts

Serving Size 1/4 of recipe
Amount per serving
Calories 272 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 3g 5%
  Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrates 30g 10%
  Dietary Fiber 4g
Protein 31g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Description:

Chicken Pot-au-Feu is rich in potassium, protein, cancer-fighting sulfur compounds, immune-boosting lentinan, folate and calcium.

Ingredients
Olive-oil cooking spray
8fingerling potatoes, or 2 yellow-fleshed (Yukon gold) potatoes, cut into 1-inch strips
Salt and black pepper
4(4-ounce) skinless, boneless chicken breast halves (or skinless pheasant or duck breast
1leek, halved lengthwise and cut into 1/2-inch-thick slices
12baby carrots
1 cupsliced cremini mushrooms (or fresh, pre-sliced button mushrooms)
1 tspnminced garlic
1 tspnfines herbes (aka "fine herbs," a traditional blend in most grocery-store spice sections)
1/2 cupdry white wine
2 cupsreduced-sodium, fat-free chicken broth
2 cupschopped Swiss chard
Directions

Preheat oven to 425° F. Spray potatoes with cooking spray; season with salt and pepper. Transfer potatoes to a baking sheet and roast 12 minutes, until soft to the touch.

Meanwhile, salt and pepper both sides of chicken. Spray a large nonstick skillet with cooking spray and set over high heat. Add chicken to hot pan and sear 1 minute per side, until golden brown. Add leek, carrots, mushrooms, garlic and herbs; cook 1 minute to sear vegetables. Add wine and simmer 1 minute, until liquid reduces to 1/4 cup. Add broth and simmer 5 minutes. Add Swiss chard to one side of pan and simmer 1 minute, until chicken is cooked through and greens are wilted.

To serve, place chard in the bottom of 4 shallow bowls. Slice chicken crosswise into 5 pieces each and arrange atop chard. Arrange potatoes and remaining vegetables around chicken and ladle remaining broth over the top


Serves: 4

Prep Time: 3-5 min.

Cook Time: 12 min.

Nutrition Score per serving:

Calories272
% Fat11
g Fat3.3g; <1g saturated
% Carbs44
g Carbs30
% Protein45
g Protein30.6
g Fiber4
mg Sodium351
% Calcium
g Calcium66

WW Points: 5
Cal: 272 ; Fat: 3 ; Fiber: 4


last edit by blozzom, 9/24/2006 2:58:11 PM

Edit Tags Tags:

Body For Life Equal Carb & Protein   High Fiber   Meals, Entrees, and Sidedishes   RECIPES  


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