Chicken with Dried Plums and Sage

Chicken with Dried Plums and Sage Recipe
Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross
Add quick-cooking whole wheat couscous and steamed green beans.

Yield:

4 servings (serving size: 1 chicken breast half and about 1/2 cup sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 301
Caloriesfromfat 26 %
Fat 8.7 g
Satfat 1.8 g
Monofat 4.7 g
Polyfat 1.4 g
Protein 35.4 g
Carbohydrate 19.8 g
Fiber 2.3 g
Cholesterol 94 mg
Iron 1.6 mg
Sodium 438 mg
Calcium 49 mg

Ingredients

4 (6-ounce) skinless, boneless 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

Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1 tablespoon sage, salt, and 1/8 teaspoon pepper.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Heat remaining 2 teaspoons oil in pan. Add onion to pan; cook 3 minutes or until tender. Stir in wine and broth; bring to a boil. Add remaining 1 tablespoon sage and dried plums to pan; cook 4 minutes or until mixture thickens. Stir in remaining 1/8 teaspoon pepper and vinegar.

Note:

Jackie Mills, MS, RD,

December 2008
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