Italian Chicken

Servings: 4

Poultry is a popular Mediterranean Diet protein, since it contains nutrients that protect against heart disease, cancer, and diabetes. Here, meaty mushrooms, crisp white wine, and acidic tomatoes give seasoned chicken an Italian makeover. Marry this recipe with Honey Mustard Bean Salad (page 140) for a flavorful feast!

INGREDIENTS

2 chicken breasts, halved lengthwise
2 teaspoons salt, divided
2 teaspoons pepper
2 tablespoons extra-virgin olive oil, divided
1 onion, diced
1 (15-oz.) can diced tomatoes, undrained
½ cup sliced mushrooms
3 garlic cloves, minced
½ cup white wine
1 tablespoon lemon juice
1 teaspoon Italian seasoning
½ cup chopped parsley

INSTRUCTIONS

1. Generously season the chicken breasts with salt and the pepper.
2. Heat 1 tablespoon of the olive oil in a skillet over medium-high heat. Add the chicken breasts and cook for 2–3 minutes per side, until browned on both sides. Remove from the skillet, transfer to a plate, and cover to keep warm.
3. Add the onions to the skillet over medium-high heat and cook for 3–5 minutes, until they become translucent.
4. Add the tomatoes, mushrooms, garlic, white wine, lemon juice, Italian seasoning, and remaining 1 teaspoon salt and cook, covered, for 15–20 minutes, stirring periodically.
5. Add the parsley and return the chicken to the skillet. Cook for 8–10 minutes, until the chicken has reached an internal temperature of 165°F.
6. Remove from the heat and divide among four serving bowls.

NUTRITION • per one serving •

Calories 292
Total Fat 14 g 22%
Saturated Fat 2 g 13%
Polyunsaturated Fat 8.1 g —
Monounsaturated Fat 0.5 g —
Trans Fat — 
Cholesterol 76 mg 24%
Sodium 1041 mg 45%
Total Carbohydrates 11 g 4%
Dietary Fiber 3 g 13%
Total Sugars 5 g —
Protein 26 g 52%
Vitamin A 188 mcg 19%
Vitamin C 26 mcg 32%
Vitamin D 0.2 mcg 1%
Potassium 730 mg 21%
Calcium 96 mg 10%
Iron 2 mg 11%

This AMAZING Recipe can be found in my new The Mediterranean Refresh Under 30 Minutes cookbook here