Lowfat—Quick Coq au Vin

December 7th, 2010 - By Marge Kullerstrand

CoqauVin

Cooking uncovered over high heat, the liquid reduces and concentrates its flavors in a fraction of the time required for the traditional long-simmered dish.

Ingredients

1/4 cup all-purpose flour
1 teaspoon dried thyme
1/2 teaspoon salt
6 (4-ounce) skinless, boneless chicken thighs
1 tablespoon olive oil
6 cups quartered cremini mushrooms
2 cups (1/4-inch-thick) slices carrot
1/3 cup (1/4-inch-thick) slices Canadian bacon
1 cup dry red wine
1 cup fat-free, less-sodium chicken broth
1 tablespoon tomato paste

Preparation

Combine flour, thyme, and salt in a zip-top plastic bag; add chicken. Seal and shake to coat. Remove chicken from bag, shaking off excess flour. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 8 minutes or until browned, turning frequently. Remove chicken from pan. Add mushrooms, carrot, and bacon to pan; sauté 2 minutes. Stir in wine, broth, and tomato paste; cook 9 minutes. Return chicken to pan; cook 8 minutes or until chicken is done.

Stir in rice and broth. Bring to a boil; cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Stir in cheese and parsley.

Yield: 6 servings (serving size: 1 1/4 cups)

Source: Cooking Light

Nutritional Information

Calories: 230 (30 percent from fat)
Fat: 7.8g (sat 1.7g, mono 3.4g, poly 1.5g)
Protein: 27.3g
Carbohydrate: 12.5g
Fiber: 2.4g
Cholesterol: 99mg
Iron: 3.1mg
Sodium: 527mg
Calcium: 35mg

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