Chicken Scallopine with Winter Vegetables - 15g Carbs, 4g Fiber
From www.lifescript.com and FoodFit
Spring and summer have their respective cheering sections among
seasonal produce hounds, but true culinary experts know that
nothing quite matches the medley of fresh vegetables unique to
"winter" cuisine. Take this delightful scallopine recipe,
featuring snow peas, mushrooms and even julienned carrots…
Serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
1 Tbsp olive oil
1 lb chicken cutlets
Salt to taste
Freshly ground black pepper
1 cup julienned carrots
2 cups snow peas
1 tsp minced garlic
1 cup sliced mushrooms
1 cup white wine
1 tsp dried thyme
1 cup low sodium chicken broth
1/2 cup nonfat sour cream
1. In a large nonstick pan, heat 2 teaspoons of the olive oil
over medium-high heat.
2. Season the chicken cutlets with salt and pepper. Cook them
for 3 minutes on each side, transfer them to a platter and keep
warm.
3. Add the remaining olive oil and carrots and cook for 2 minutes.
Add the snow peas and mushrooms and cook for 4 more minutes. Add
the garlic and cook for 2 minutes. Transfer the vegetables to the
platter with the chicken cutlets.
4. Add the white wine and thyme to the pan and simmer until the
wine has reduced by half. Add the chicken broth and simmer for
5 minutes. Stir in the sour cream and cook until the sauce is smooth.
5. Return the chicken and vegetables to the pan for a minute or
two to warm them. Serve immediately.
Serving size: 1 1/4 lb chicken and 1/2 cup vegetables
Nutrition Facts:
284 Calories, 6g Total Fat, 1g Saturated Fat, 30g Protein,
15g Total Carbs, 4g Dietary Fiber, 386mg Sodium,
24% Calories from Fat, 50% Calories from Protein,
25% Calories from Carbs