April > Healthy Recipe of the Month

Healthy Recipe of the Month

Chicken with Dried Plums and Sage

Aromatic fresh sage and sweet dried plums and balsamic vinegar combine for a warming chicken dish. The sauce is delicious spooned over whole wheat couscous or choose a gluten-free option like quinoa. Complete the meal with steamed green beans.

Servings: 4 (one serving of this dish is about 1 chicken breast half and 1/2 cup of sauce)

Ingredients:

  • 4 (6-ounce) boneless, skinless chicken breast halves
  • 2 tablespoons chopped fresh sage, divided
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper, divided
  • 4 teaspoons olive oil, divided
  • 2 cups thinly sliced onion (about 1 large)
  • 1/2 cup dry white wine
  • 1/2 cup fat-free, less-sodium chicken broth
  • 12 pitted dried plums, halved
  • 1 1/2 teaspoons balsamic vinegar

Total Per Serving: Calories - 301, Carbs - 19.8gm, Fat - 8.7gm, Protein - 35.4gm.

Instructions:

  1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap;
  2. Pound to 1/2-inch thickness using a meat mallet or small heavy skillet;
  3. Sprinkle chicken with 1 tablespoon sage, salt, and 1/8 teaspoon pepper;
  4. Heat 2 teaspoons of oil in a large nonstick skillet over medium heat;
  5. Add chicken to pan and cook for 3 minutes on each side or until done;
  6. Remove chicken from pan and keep warm;
  7. Heat remaining 2 teaspoons of oil in pan;
  8. Add onion to pan cook 3 minutes or until tender;
  9. Stir in wine and broth and bring mixture to a boil;
  10. Add remaining 1 tablespoon sage and halved dried plums to pan and cook for 4 minutes or until mixture thickens;
  11. Stir in remaining 1/8 teaspoon pepper and vinegar.

Source: Cooking Light, December 2008

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