- 1 tablespoon olive oil, divided
- 1/3 cup sliced shallots
- 2 teaspoons minced peeled fresh ginger
- 1/2 cup plum wine
- 3/4 cup fat-free, lower-sodium chicken broth
- 1 teaspoon chile sauce (such as sambal oelek)
- 1 teaspoon Chinese mustard
- 1/2 cup halved dried plums (about 9)
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 cup (1/2-inch) slices green onions
- calories 313
- fat 5.6 g
- satfat 1 g
- monofat 3 g
- polyfat 0.8 g
- protein 40.4 g
- carbohydrate 17.6 g
- fiber 1.4 g
- cholesterol 99 mg
- iron 1.7 mg
- sodium 376 mg
- calcium 37 mg
How to Make It
Preheat oven to 425°.
Heat a medium saucepan over medium-high heat. Add 1 teaspoon oil to pan; swirl. Add shallots and ginger; sauté 1 minute. Add wine; bring to a boil. Cook 1 minute. Add broth, chili sauce, and mustard; bring to a boil. Cook until reduced to 3/4 cup (about 8 minutes). Stir in plums. Remove from heat.
Heat remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat; swirl. Sprinkle chicken with salt and pepper. Add chicken to pan, and sauté for 3 minutes. Turn chicken over; pour plum mixture over chicken. Bake at 425° for 6 minutes or until done. Let chicken stand 5 minutes. Sprinkle with green onions.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.