Braised Chicken Breasts with Chickpeas, Portabella Mushrooms and Rosemary

Recipe by Charna Sheinfeld, Nutrition Intern

Serves 4

Ingredients:

1 teaspoon olive oil
1 medium onion, sliced thinly
6 Portabella mushrooms, sliced thinly
2 cloves garlic, minced
4 chicken breasts, trimmed of fat, butterflied and pounded, cut into large bite size pieces (approximately 1 1/4 pounds)
1/4 cup whole wheat flour
1 1/2 cups low sodium chicken broth
1 (15 oz.) can chickpeas, drained and rinsed with cold water
1 teaspoon dried rosemary
1/4 teaspoon salt
Black pepper, to taste

Instructions:

1. Heat oil in large saute pan. Add sliced onions and cook until golden brown. Stir constantly to ensure even heating and to avoid burning the onions.
2. Add sliced mushrooms, drizzle with salt, and cover pan to allow mushrooms to release their juices, about 3-5 minutes.
3. Remove lid and stir. Cook an additional 4-5 minutes or until golden brown.
4. Stir in minced garlic and cook another minute.
5. Remove onions and mushrooms from pan and set aside.
6. Roll chicken pieces in whole wheat flour and sprinkle with salt and pepper. Shake off excess flour.
7. After onions and mushrooms are removed from pan, spray pan with nonstick spray. Add coated chicken and cook on medium-high for 2-3 minutes until browned.
8. Flip chicken pieces and cook an additional 3 minutes on medium-high heat.
9. Add chicken broth, chickpeas and rosemary and bring to a boil.
10. Lower heat, add in reserved onions and mushrooms, and cover pan.
11. Cook for 6-7 minutes on medium-low heat.
12. Add freshly ground black pepper. Serve immediately.

Serving Size: 1/4 recipe
Nutrition Facts:
Calories: 400
Total Fat: 8 gm
Saturated Fat: 1 gm
Monounsaturated Fat:  2.5 gm
Polyunsaturated Fat: 2 gm
Cholesterol: 105 mg
Protein: 44 gm
Carbohydrate: 38 gm
Dietary Fiber : 10 gm
Sodium: 620 mg

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569

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