Chicken cooked in a rich, red wine sauce is a French classic. This quick version captures the French flavors without the fuss.
• Look for skinless chicken legs with the bone or remove the skin before cooking.
• You can use dried linguine instead of fresh. Boil for 10 minutes.
• A quick way to chop parsley is to snip the leaves from the stems with a scissors.
• You can use any type of onion.
• Place water for noodles on to boil.
• Start chicken.
• Make noodles.
• Complete chicken dish.
• 1½ pounds skinless chicken legs, with bone, 1 bottle red wine, 1 package button mushrooms (½ pound needed), 1 package fresh linguine and 1 bunch parsley.
• Look for fat-free, low-sodium chicken stock or broth with 20 calories per cup and about 150 mg sodium per cup.
Staples: Canola oil, onion, carrots, minced garlic, fat-free, low-sodium chicken stock, salt and black peppercorns.
Chicken in Red Wine
2 teaspoons canola oil1½ pounds chicken legs, with bone skin removed1 cup sliced onion1 cup sliced carrots1 teaspoon minced garlic2 tablespoons water½ cup red wine½ cup fat-free, low-sodium chicken stock½ pound button mushrooms cut in quartersSalt and freshly ground black pepper
Heat oil in a nonstick skillet just large enough to hold the legs in one layer over medium-high heat. Add the chicken legs onion, carrots and minced garlic. Brown chicken on all sides, and stir vegetables about 5 minutes. Add water, lower heat to medium and cover with a lid. Cook 10 minutes. A meat thermometer should read 170 degrees. Remove chicken and vegetables to a plate. Raise the heat to high and add the wine to the skillet scraping up the brown bits on the bottom of the skillet. Reduce the wine by half, about 4 to 5 minutes and add the chicken stock and mushrooms. Simmer 3 to 4 minutes. Return the chicken and vegetables to the skillet to warm through. Sprinkle with salt and pepper to taste. Serve over the noodles. Makes 2 servings.
Per serving: 374 calories, 12.1 g fat, 2.3 g saturated fat, 5.4 g monounsaturated fat, 162 mg cholesterol, 39.7 g protein, 17.2 g carbohydrates, 3.8 g dietary fiber, 7.8 g sugars, 250 mg sodium, 1,207 mg potassium, 499 mg phosphorus.
Exchanges: 3 vegetable, 5 1/2-lean protein, 1 fat.
¼ pound fresh linguine¼ cup chopped parsley2 teaspoons canola oilSalt and freshly ground black pepper
Bring a large pot with 3 to 4 quarts water to a boil. Add the linguine. Boil 2 to 3 minutes, or until tender but firm. Place parsley in a mixing bowl and add the oil and 1 tablespoons pasta water. Drain the pasta and add to the bowl. Toss until pasta is coated with the parsley. Add salt and pepper to taste. Makes 2 servings.
Per serving: 254 calories, 5.4 g fat, 0.5 g saturated fat, 3 g monounsaturated fat, 0 mg cholesterol, 7.7 g protein, 43 g carbohydrates, 2.1 g dietary fiber, 1.6 g sugars, 7 mg sodium, 169 mg potassium, 112 mg phosphorus.
Exchanges: 3 starch, 1 fat.
From “Quick & Easy Chicken,” by Linda Gassenheimer.