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Chicken Braised in Walnut Sauce

Karry Hosford
Yield 4 servings (serving size: 1 chicken breast half, 1/2 cup sauce, and 1/2 cup rice)
This traditional Persian dish is made with ingredients you may likely have on hand. The walnuts provide each serving with 1.4 grams of omega-3 fatty acids.

Ingredients

  • 2 teaspoons olive oil
  • 4 (8-ounce) chicken breast halves, skinned
  • 1/3 cup finely chopped onion
  • 1 garlic clove, minced
  • 1/2 cup finely chopped walnuts
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground red pepper
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/4 cup finely chopped fresh parsley
  • 1 tablespoon white wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups cooked long-grain white and wild rice

Nutrition Information

  • calories 452
  • caloriesfromfat 29 %
  • fat 14.5 g
  • satfat 1.8 g
  • monofat 3.5 g
  • polyfat 7.8 g
  • protein 46.5 g
  • carbohydrate 32.7 g
  • fiber 2.2 g
  • cholesterol 99 mg
  • iron 3.1 mg
  • sodium 918 mg
  • calcium 57 mg

How to Make It

  1. Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 3 minutes on each side or until browned. Remove from pan. Add onion and garlic to pan; cook 2 minutes or until tender, stirring constantly. Add walnuts, and cook 1 minute or until toasted and fragrant, stirring constantly. Combine flour, cinnamon, and red pepper, and sprinkle over walnuts, stirring to coat. Add broth; stir with a whisk. Return chicken to pan, breast side up. Cover and simmer 15 minutes or until chicken is done and sauce is slightly thick. Stir in parsley, vinegar, salt, and black pepper. Serve over rice.