- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 296.7
- Total Fat: 15.4 g
- Cholesterol: 65.7 mg
- Sodium: 387.4 mg
- Total Carbs: 9.6 g
- Dietary Fiber: 1.4 g
- Protein: 28.6 g
Balsamic Chicken and MushroomsSubmitted by: LAURA-OH
Introductionfrom "Kalyn's Kitchen", this is a phase 2 or 3 South Beach-friendly recipe that you can put together with a few ingredients - not time consuming at all! check out her site for lots of great ideas. http://kalynskitchen.blogspot.
com/ from "Kalyn's Kitchen", this is a phase 2 or 3 South Beach-friendly recipe that you can put together with a few ingredients - not time consuming at all! check out her site for lots of great ideas. http://kalynskitchen.blogspot.
1 cup sliced mushrooms (about 4 oz.)
1-2 T olive oil
2 boneless, skinless chicken breasts (8 oz)
2 T 100% whole wheat flour
1/2 tsp. poultry seasoning
1/3 cup chicken stock or canned chicken broth
2 T Balsamic vinegar
1 tsp. Dijon Mustard
1/2 tsp. garlic puree
Clean mushrooms and slice in thick slices. Heat a little of the olive oil in heavy frying pan and saute mushrooms 4-5 minutes, until starting to slightly brown.
While mushrooms brown, trim all visible fat and tendons from chicken breasts, then pound chicken until it is about 3/8 inch thick. (I put chicken in a small, heavy duty ziploc bag and use a rolling pin or meat mallet to pound one chicken breast at a time.)
Mix flour and poultry seasoning on a plate. Remove mushrooms from frying pan and put in small bowl. Add a bit more olive oil to pan and heat. Coat each chicken breast in a very thin layer of flour/poultry seasoning mixture, then add to pan. Saute over medium heat until quite brown on each side, about 6-7 minutes total. While chicken cooks, combine balsamic vinegar, Dijon, and garlic puree.
When chicken is browned on both sides and done, remove from pan and put on serving plate. Add chicken stock to hot pan and deglaze, scraping browned bits off the bottom. Cook 1-2 minutes, until stock is slightly reduced. Add balsamic vinegar mixture, and mushrooms, cook 1-2 minutes more. Pour over chicken and serve immediately.
Number of Servings: 2
Recipe submitted by SparkPeople user LAURA-OH.