156 Part II: Now You’re Cooking! Healthy and Hearty Dishes
Chicken with
Tomato-Mushroom SauceKids love this recipe because the flavors are simple, so it’s a great one for the whole
family. The recipe (shown in the color section) gets a lot of flavor from a technique
called deglazing: a room-temperature liquid is added to a hot pan and the pan is
scraped to lift the caramelized goodness off the bottom and mix it into the sauce. If you
don’t want to use wine in the sauce, you can use extra chicken broth instead. Turkey
cutlets can also be substituted for the chicken.Stage: Regular foods
Preparation time: 15 minutesCooking time: 20 minutes
Yield: 8 servings (4 ounces each)(^1) ⁄ 4 cup olive oil
2 pounds boneless, skinless chicken breasts,
cut in half
(^1) ⁄ 2 teaspoon salt
(^1) ⁄ 2 teaspoon pepper
3 tablespoons all-purpose flour
(^1) ⁄ 2 cup white wine
2 medium tomatoes, peeled and chopped
(^1) ⁄ 2 cup fresh sliced mushrooms
(^1) ⁄ 2 cup chopped green onions
1 clove fresh garlic, chopped
(^1) ⁄ 2 cup chicken broth
1 Heat the olive oil in a large sauté pan over medium-high heat.
2 Salt and pepper the chicken breasts. Lightly coat with flour. Add them to the pan and
sauté until chicken is golden brown, approximately 3^1 ⁄ 2 minutes on each side.
3 When the chicken is browned on both sides, add white wine and scrape the bottom of
the pan with a spatula to deglaze the pan.
4 Add the tomatoes, mushrooms, green onions, garlic, and chicken broth to pan. Simmer
for 10 minutes or until the chicken is cooked through. The sauce will thicken while
cooking.
Tip: Fresh chicken breasts are thicker on one end than the other end. To make sure the
chicken cooks evenly, pound the chicken breast with a meat mallet until it’s even
thickness.
Per serving: Calories 220 (From Fat 70); Fat 9g (Saturated 2g); Cholesterol 65mg; Sodium 260mg; Carbohydrate 5g
(Dietary Fiber 1g); Protein 27g; Sugar 2g.