Very little wine is used, and the alcohol cooks out. However, if you like, the wine can be substituted with chicken broth. The dish takes about 20 minutes to cook, just enough time to make the pasta.
Menu:
- Chicken with Tomato-Mushroom Sauce
- Whole-wheat pasta tossed with olive oil and shredded Parmesan cheese
- Fresh cut watermelon
| WLS Patient | Kids Age 2 to 8 | Older Kids and Adults | |
| Chicken with Tomato-Mushroom Sauce | 2 to 3 ounces | 1 to 2 ounces | 3 ounces |
| Whole-Wheat Pasta | 2 to 4 tablespoons | 1/4 to 1/2 cup | 1/2 cup |
| Fresh Cut Watermelon | 1/4 cup | 1/4 to 1/2 cup | 1 cup |
| Milk | No beverages with meals! | 1/2 to 3/4 cup | 1 cup |
Chicken with Tomato-Mushroom Sauce
Stage: Regular foods
Preparation time: 15 minutes
Cook time: 20 minutes
Yield: 8 servings
1/4 cup olive oil
2 pounds boneless, skinless chicken breasts, cut in half
1/2 teaspoon salt
1/2 teaspoon pepper
3 tablespoons all-purpose flour
1/2 cup white wine
2 medium tomatoes, peeled and chopped
1/2 cup fresh sliced mushrooms
1/2 cup chopped green onions
1 clove fresh garlic, chopped
1/2 cup chicken broth
- Heat the olive oil in a large sauté pan over medium-high heat.
- Salt and pepper the chicken breasts. Lightly coat with flour. Add them to the pan and sauté until chicken is golden brown, approximately 3-1/2 minutes on each side.
- When the chicken is browned on both sides, add white wine and scrape the bottom of the pan with a spatula to deglaze the pan.
- Add the tomatoes, mushrooms, green onions, garlic, and chicken broth to pan. Simmer for 10 minutes or until the chicken is cooked through. The sauce will thicken while cooking.
Fresh chicken breasts are thicker on one end than the other end. To make sure the chicken cooks evenly, pound the chicken breast with a meat mallet until it's even thickness.
PER SERVING: Calories 220 (From Fat 70); Fat 9g (Saturated 2g); Cholesterol 65mg; Sodium 260mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 27g; Sugar 2g.The recipe gets a lot of flavor from a technique called deglazing: a room-temperature liquid is added to a hot pan and the pan is scraped to lift the caramelized goodness off the bottom and mix it into the sauce.
If you don't want to use wine in the sauce, you can use extra chicken broth instead. Turkey cutlets can also be substituted for the chicken.