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Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross Photo by: Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

Chicken with Dried Plums and Sage

Add quick-cooking whole wheat couscous and steamed green beans.

Cooking Light DECEMBER 2008

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

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.

Nutritional Information

Amount per serving
  • Calories: 301
  • Calories from fat: 26%
  • Fat: 8.7g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 4.7g
  • Polyunsaturated fat: 1.4g
  • Protein: 35.4g
  • Carbohydrate: 19.8g
  • Fiber: 2.3g
  • Cholesterol: 94mg
  • Iron: 1.6mg
  • Sodium: 438mg
  • Calcium: 49mg
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Chicken with Dried Plums and Sage Recipe

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