Chicken Braised in Walnut Sauce

This traditional Persian dish is made with ingredients you may likely have on hand. The walnuts provide each serving with 1.4 grams of omega-3 fatty acids.

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

Ingredients

• 2  teaspoons  olive oil
• 4  (8-ounce) chicken breast halves, skinned
• 1/3  cup  finely chopped onion
• 1  garlic clove, minced
• 1/2  cup  finely chopped walnuts
• 2  tablespoons  all-purpose flour
• 1/2  teaspoon  ground cinnamon
• 1/4  teaspoon  ground red pepper
• 1  (14-ounce) can fat-free, less-sodium chicken broth
• 1/4  cup  finely chopped fresh parsley
• 1  tablespoon  white wine vinegar
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 2  cups  cooked long-grain white and wild rice

Preparation

Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 3 minutes on each side or until browned. Remove from pan. Add onion and garlic to pan; cook 2 minutes or until tender, stirring constantly. Add walnuts, and cook 1 minute or until toasted and fragrant, stirring constantly. Combine flour, cinnamon, and red pepper, and sprinkle over walnuts, stirring to coat. Add broth; stir with a whisk. Return chicken to pan, breast side up. Cover and simmer 15 minutes or until chicken is done and sauce is slightly thick. Stir in parsley, vinegar, salt, and black pepper. Serve over rice.

Nutritional Information

Calories:

452 (29% from fat)

Fat:

14.5g (sat 1.8g,mono 3.5g,poly 7.8g)

Protein:

46.5g

Carbohydrate:

32.7g

Fiber:

2.2g

Cholesterol:

99mg

Iron:

3.1mg

Sodium:

918mg

Calcium:

57mg