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Braised chicken with mushrooms and pearl onions

September 9, 2017

Recipe

This braised chicken dish uses wine, but you can substitute additional stock instead.

Serves 4

Did you know that some poultry producers "enhance" their chicken with a salty solution? To keep within your salt limits, check the ingredient label on poultry and avoid products that list salt, brine, broth or stock.

In a shallow dish, stir together the flour and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.

In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a platter.

Add the shallot to the pan and saute until softened, about 1 minute. Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.

Stir in the stock and wine and deglaze the pan, scraping up any browned bits. Return the chicken to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50 minutes. Stir in vinegar, chopped thyme and the remaining 1/4 teaspoon pepper.

To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.

1/4 cup all-purpose (plain) flour
1/2 teaspoon freshly ground black pepper, divided
2 skinless, bone-in chicken breast halves, about 3/4 pound total weight, each cut in half crosswise (should be 4 pieces total)
2 skinless, bone-in chicken thighs (about 3/4 pound total)
2 skinless, bone-in chicken legs (about 3/4 pound total)
1 1/2 tablespoons olive oil or canola oil
1 shallot, chopped (about 1 tablespoon)
1 pound small white button mushrooms, brushed clean
1/2 pound peeled pearl onions
3/4 cup no-salt-added vegetable stock, chicken stock or broth
1/2 cup port or dry red wine
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh thyme, plus sprigs for garnish

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1/2 Grains and grain products 5 Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 5 Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates 1 Fats Fruits 2 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 344 Calories 18 g Total carbohydrate 146 mg Cholesterol 2 g Dietary fiber 6 g Monounsaturated fat Potassium 41 g Protein 2 g Saturated fat 2 pieces of chicken (1 light, 1 dark) Serving size 172 mg Sodium 12 g Total fat