Recipe: Braised chicken with mushrooms and pearl onions

Dietitian's tip: Use a deep, heavy pot with a tight-fitting lid for this dish. The alcohol cooks off as the chicken simmers. But if you'd rather not use wine, simply substitute additional stock and omit the balsamic vinegar.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 4

Ingredients

1/4 cup all-purpose (plain) flour
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 skinless, bone-in chicken breast halves, about 3/4 pound total weight, each cut in half crosswise
2 skinless, bone-in chicken thighs
2 chicken legs
1 1/2 tablespoons olive oil or canola oil
1 shallot, chopped
1 pound small white button mushrooms, brushed clean
1/2 pound peeled pearl onions
3/4 cup vegetable stock, chicken stock or broth
1/2 cup port or dry red wine
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh thyme, plus sprigs for garnish

Directions

In a shallow dish, stir together the flour, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.

In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a platter.

Add the shallot to the pan and saute until softened, about 1 minute. Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.

Stir in the stock and wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Return the chicken pieces to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50 minutes. Stir in the vinegar, the chopped thyme, and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.

To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.

Nutritional Analysis

(per serving)

Calories	300	Monounsaturated fat	5 g
Protein	34 g	Cholesterol	92 mg
Carbohydrate	19 g	Sodium	701 mg
Total fat	9 g	Fiber	3 g
Saturated fat	2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Protein and dairy	2
Fats	1

DIABETES MEAL PLAN EXCHANGES

Fruits	1
Nonstarchy vegetables	1
Meat and meat substitutes	4
Fats	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Fruits	1
Meats, poultry and fish	4
Fats and oils	1

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
Aug 5, 2005

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