Braised Chicken Breast w/ White Wine Mushroom Sauce

This was last night’s cooking experiment… I had seen a recipe online that was similar (roasted chicken with tarragon), but of course I had to stray and come up with my own… I did not have any tarragon and wanted a yummy white wine sauce instead.  It turned out to be scrumptious!  The sauce had just the right amount of tang.

This recipe will serve 4:

PAM spray

2 chicken breasts (a little over a pound), both cut in half

1 tsp pepper

4 fluid oz white wine

For sauce:

1 tsp olive oil

Juice of 1/2 large lemon

4 fluid oz white wine

3 crushed garlic cloves

dash of garlic sea salt

1 8-oz package mushrooms (I used white button)

1 Tbsp flour

To prepare chicken:

Spray skillet with PAM and turn on medium heat.  Season the chicken with pepper.  Once hot, add the 4 chicken pieces.  Brown the chicken on each side.  Then add the white wine, turn the heat on medium low and cover.  Simmer until internal temp reaches 165F.

For sauce:

Heat 1 tsp olive oil in saucepan.  Add lemon juice, white wine, garlic and sea salt.  Then, add the mushrooms and simmer on low until mushrooms are tender.  Make a slurry with the flour and cold water.  Add to the sauce and allow to thicken.

This will give 4 3-oz portions of chicken cooked.  I steamed some asparagus and added a little garlic and parmesan as a side item.  I also ended up adding a touch of the sauce to the asparagus, and it was delicious.  And because it is important to try and get at least 3 of the food groups in each meal, I added a piece of wheat bread.  It would have been more fitting to have a wheat roll, but unfortunately I did not have any 🙂

The color ended up being a little drab, so maybe adding a fresh parsley sprig on top would have made it more appealing.  Or it is always easy to add some veggies… maybe some fresh diced red tomatoes… be creative!

Enjoy!!

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Dietary Guidelines for Americans Updated

The USDA and Department of Health and Human Services updated the Dietary Guidelines for Americans 2010 on January 31, 2011.  You might be asking, “what are the Dietary Guidelines for Americans and why do I care?”  Well, they are evidenced-based nutritional guidelines that the USDA and the Department of Health and Human Services have come up with to promote the health of Americans, reduce the risk of chronic diseases, and to reduce the prevalence of overweight and obesity through improved nutrition and physical activity.

The new guidelines emphasize:

Balancing Calories

  • Enjoy your food, but eat less
  • Avoid over-sized portions

Foods to Increase:

  • Make half of your plate fruits and vegetables
  • Switch to low-fat (1%) or fat-free milk

Foods to Reduce:

  • Compare sodium in foods like soup, bread, and frozen meals and choose the ones with the lowest numbers
  • Drink water instead of sugary drinks

For more information, check out http://www.dietaryguidelines.gov.

Little morsels of nutrition and wellness advice

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