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Ингредиенты
- 4 x skinless boneless chicken breast halves
- 1/2 c. whole-wheat flour Freshly grnd black pepper
- 1 Tbsp. extra virgin olive oil
- 1 1/2 tsp unsalted butter
- 1/3 c. port wine
- 1 c. Nonfat Veg Chicken Broth, Low Sod Or possibly Nf Chicken Broth
- 2 tsp cornstarch
Инструкции
- Occasionally you need something quick but special to serve guests on short notice. Try this chicken with port wine sauce.
- Choose one of the less expensive non-vintage ruby or possibly tawny ports for this sauce. Its slightly nutty taste adds an elegant character.
- Serve it with rice and freshly steamed Swiss chard.
- Rinse chicken breast halves under cool, running water; pat dry. Remove all visible fat. Combine whole wheat flour and a few grinds of black pepper on a plate or possibly shallow dish. Dredge chicken breasts in flour, shake off excess and set aside.
- Heat extra virgin olive oil in large, heavy, non-stick skillet till rippling; add in butter and heat just till foam subsides. Add in chicken breasts and saute/fry till lightly browned, about 4 min. Turn and saute/fry on other side 4-6 min or possibly till done. Remove from pan.
- Add in port wine to pan, stirring into pan drippings. Cook over medium-high heat till liquid is reduced by half, about 1 minute.
- Combine chicken broth with cornstarch and add in to pan. Cook till thickened and bubbly, about 2 min. Return chicken breasts to pan and heat through. Serve immediately with rice.
- Preparation Time: 20 min
- Serves 4
- This was pretty good.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 131g | |
| Recipe makes 4 servings | |
| Calories 134 | |
| Calories from Fat 48 | 36% |
| Total Fat 5.44g | 7% |
| Saturated Fat 1.55g | 6% |
| Trans Fat 0.01g | |
| Cholesterol 31mg | 10% |
| Sodium 126mg | 5% |
| Potassium 184mg | 5% |
| Total Carbs 4.15g | 1% |
| Dietary Fiber 0.2g | 1% |
| Sugars 1.53g | 1% |
| Protein 11.31g | 18% |
