Chicken with Dried Plums and Sage

Add quick-cooking whole wheat couscous and steamed green beans.

Yield: 4 servings (serving size: 1 chicken breast half and about 1/2 cup sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 2  tablespoons  chopped fresh sage, divided
• 1/2  teaspoon  salt
• 1/4  teaspoon  black pepper, divided
• 4  teaspoons  olive oil, divided
• 2  cups  thinly sliced onion (about 1 large)
• 1/2  cup  dry white wine
• 1/2  cup  fat-free, less-sodium chicken broth
• 12  pitted dried plums, halved
• 1 1/2  teaspoons  balsamic vinegar

Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1 tablespoon sage, salt, and 1/8 teaspoon pepper.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Heat remaining 2 teaspoons oil in pan. Add onion to pan; cook 3 minutes or until tender. Stir in wine and broth; bring to a boil. Add remaining 1 tablespoon sage and dried plums to pan; cook 4 minutes or until mixture thickens. Stir in remaining 1/8 teaspoon pepper and vinegar.

Nutritional Information

Calories:

301 (26% from fat)

Fat:

8.7g (sat 1.8g,mono 4.7g,poly 1.4g)

Protein:

35.4g

Carbohydrate:

19.8g

Fiber:

2.3g

Cholesterol:

94mg

Iron:

1.6mg

Sodium:

438mg

Calcium:

49mg