Chicken Breasts with Mushrooms, Peppers and Green Beans

June 15, 2009

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Dinner tonight was something quick, healthy and delicious. I love diet-friendly dishes that are so packed with flavor you would never know they’re diet unless someone told you. That’s my version of healthy living, let me tell you—no denial! *Smile*

I based it on this recipe from Gourmet, adjusting it to make it diet friendly (almost no fat!), work with what I had in house, and–as always—increasing the sauce. I’m not including a photo….and you should be thanking me for this, trust me. The vegetables were delicious…but as I used only greens and whites, and as they were cooked for a good bit of time in the liquid…..they were the limp equivalent of a 1970-s kitchen. *smile* You know, avocado.

But don’t let that disuade you from trying this dish—it didn’t look bad on the plate–the chicken was beautifully browned and looked great on the plate…it just didn’t photograph attractively. But even if it had looked bad…the smell was delicious enough to get you past the aesthetics in a second flat!

Chicken Breasts with Mushrooms, Peppers and Green Beans

serves 4

4 boneless chicken breasts
2 small onions, chopped
3 large garlic cloves, minced
4 tablespoons minced peperoncini (pickled Tuscan peppers)
1 green pepper, cut in half horizontally, then into julienne strips (make it red if you want it prettier)
1/2 pound mushrooms, sliced
3/4 cup dry white wine
1 can chicken broth (approx 1 1/2 cups)
1 1/2 cups frozen Haricot vert, broken into 2-inch pieces

a beurre manié made by kneading together 1 tablespoon softened
unsalted butter and 1 tablespoon all-purpose flour

Season the chicken breasts with garlic salt and fresh ground pepper. Spray a skillet with cooking spray, heat on high and brown the breasts, deeply, on both sides. Remove to a patter and keep warm, covered.

Spray the skillet again, then cook the onion, the garlic, and the peperoncini (along with a generous pinch of salt) over moderately low heat, stirring, until the onion is softened.

Add the bell pepper, the mushrooms, a bit more salt and pepper to taste and cook the mixture over moderate heat, stirring, until the bell pepper is softened.

Add the wine, the broth, and the green beans, bring the liquid to a boil, and simmer the mixture, covered, for 5 minutes. Place the chicken, and and any accumated juices on top of the vegetable mixture, cover and cook 5 to 10 minutes, or until the chicken is cooked through.

Transfer the chicken to a platter and keep it warm, covered.

Whisk the beurre manié into the pepper mixture and simmer the sauce, whisking, for 2 to 3 minutes, or until it is thickened (and to cook off the ‘flour’ taste).

Serve the chicken and the veg/sauce over rice.

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Filed Under: Diet-Friendly, Mains, Recipe, Savory

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