Chicken Thighs with Leeks & Shitakes - 18g Carbs, 2g Fiber
From Eating Well Magazine
Nutrition Profile:
Low Calorie, Low Carb, Low Sodium, Low Sat Fat,
Heart Healthy, Healthy Weight
Give chicken thighs a quick sauté and finish them with a
tarragon-scented sauce. This dish goes well with roasted
new potatoes and Lemon Lovers’ Asparagus. Look for presliced
shiitakes to make preparation of this dish even faster.
Makes 2 servings
Active Time: 35 minutes
Total Time: 35 minutes
Ease of Preparation: Easy
2 boneless, skinless chicken thighs, trimmed of fat
1 Tbsp all-purpose flour
3 tsp extra-virgin olive oil, divided
1 large leek, white and light green parts only, diced
4 oz shiitake mushrooms, stemmed and sliced
1/2 cup reduced-sodium chicken broth (see Tips for Two)
1/4 cup dry white wine
1/8 tsp salt
1 tsp minced fresh tarragon or 1/2 tsp dried
1. Place chicken on a plate and sprinkle all over with flour.
Reserve the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over
medium-high heat. Add the chicken and cook, turning once,
until browned on both sides, 4 to 6 minutes total. Transfer
to a plate and cover with foil to keep warm.
3. Add the remaining 1 teaspoon oil, leek and mushrooms to
the pan. Cook over medium-high heat, stirring often, until
the vegetables are tender, 6 to 8 minutes.
4. Sprinkle the reserved flour over the vegetables and stir
to coat. Add broth, wine and salt and bring to a simmer.
Return the chicken to the pan and simmer, turning the chicken
occasionally, until it is cooked through, 4 to 6 minutes.
Stir in tarragon.
Nutrition per Serving:
330 Calories, 16g Fat (3g Sat, 9g Mono), 77mg Cholesterol,
18g Carbs, 24g Protein, 2g Fiber, 256mg Sodium, 329mg Potassium
Nutrition bonus: Selenium (43% daily value), Zinc (20% dv),
Vitamin A & Vitamin C (15% dv)
TIP: Tips for Two:
Chicken Broth Storage:
Leftover canned broth keeps for up to 5 days in the refrigerator
or up to 3 months in your freezer. Leftover broths in aseptic
packages keep for up to 1 week in the refrigerator.
Uses:
Add to soups, sauces and stews; use for cooking rice and grains;
add a little when reheating leftovers to prevent them drying out.