Holiday: Entree
French Chicken in Vinegar Sauce with Pepper-Spiked Polenta
Olive oil-flavored cooking spray
2 1/2 cups coarsely chopped onion
8 (3-ounce) skinned, boned chicken thighs
1/2 cup dry white wine
1/2 cup fat-free chicken broth
3 tablespoons tomato paste
2 tablespoons balsamic vinegar
1 teaspoon minced fresh or 1/2 teaspoon dried tarragon
1/2 teaspoon brown sugar
1/2 teaspoon salt
1/4 teaspoon red pepper
Dash of black pepper
Pepper-Spiked Polenta
Tarragon sprigs (optional)
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; cook 5 minutes or until lightly browned. Add chicken; sauté each side 3 minutes or until browned.
Combine wine and next 8 ingredients (wine through black pepper) in a medium bowl; stir well. Add wine mixture to chicken mixture; cover, reduce heat, and simmer 20 minutes. Serve with Pepper-Spiked Polenta. Garnish with tarragon sprigs, if desired.
Yield: 4 servings (serving size: 2 thighs, 1/2 cup sauce, and 1 cup polenta)
NUTRITION PER SERVING
CALORIES 372(20% from fat); FAT 8.2g(sat 2.4g,mono 2.3g,poly 1.7g); PROTEIN 33.5g; CHOLESTEROL 116mg; CALCIUM 118mg; SODIUM 827mg; FIBER 4.4g; IRON 3.8mg; CARBOHYDRATE 39.7g
Pepper-Spiked Polenta
Cooking spray
4 cups water
1 cup yellow cornmeal
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1/4 cup grated Parmesan cheese
Coat a 2-quart casserole with cooking spray. Combine water, cornmeal, salt, and pepper; mix well. Cover with casserole lid; microwave at HIGH 12 minutes or until thick, stirring after 6 minutes. Stir in cheese. Serve immediately.
Yield: 4 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 151(13% from fat); FAT 2.2g(sat 1g,mono 0.6g,poly 0.3g); PROTEIN 5g; CHOLESTEROL 4mg; CALCIUM 71mg; SODIUM 388mg; FIBER 1.8g; IRON 1.5mg; CARBOHYDRATE 27.1g