Serve this stew with warm crusty bread to soak up the delicious broth.
4 servings
4 boneless, skinless chicken breast halves
2 teaspoons olive oil
1 medium onion, chopped
2 large cloves garlic, minced
1 tablespoon flour
¾ cup each: reduced-sodium fat-free chicken broth, dry red wine
1½–1 teaspoons dried Italian seasoning
Salt and pepper, to taste
1. Sauté chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and sauté until tender, about 5 minutes; sprinkle with flour and cook 1 minute. Add remaining ingredients, except salt and pepper; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt and pepper.
Per Serving:
Calories: 207
% of calories from fat: 24
Fat (gm): 5.3
Saturated fat (gm): 1.2
Cholesterol (mg): 69
Sodium (mg): 152
Protein (gm): 26.8
Carbohydrate (gm): 4.7
Exchanges:
Milk: 0.0
Vegetable: 1.0
Fruit: 0.0
Bread: 0.0
Meat: 3.0
Fat: 0.0