This saucy, Italian-style chicken dish makes it a perfect candidate to freeze for later. But be wary, choose the wrong jarred marinara sauce and the amount of sodium will skyrocket. Check labels for lower sodium varieties to help keep salt at bay.
- 2 1/2 3 pounds raw split chicken breast on bone, skin removed
- 1/4 cup white whole wheat flour
- Black pepper, to taste
- 2 teaspoons extra virgin olive oil
- 2 small green bell peppers, sliced into 1/4 inch strips
- 12 ounces white mushrooms, sliced
- 1 25 ounce jar marinara sauce (preferably low sodium)
- 1/2 cup red wine
- Cut chicken breasts to equal about 7-8 ounces per piece (including bone). Add desired amount of pepper to flour. Dredge chicken in flour and discard extra.
- Heat large saucepan with lid on medium-high heat and add olive oil. Saute chicken for approximately 7 minutes. Turn chicken and cook additional 7 minutes. On top of chicken, add green peppers, mushrooms, sauce, and wine. Cover, reduce heat and simmer for 1 hour or until chicken is thoroughly cooked.
- Serve over a whole grain such as whole wheat pasta, brown rice, quinoa, farro, freekeh or sorghum.
- Recipe provided by Lauren Harris-Pincus, founder of Nutrition Starring YOU.
Per serving: 371 kcal cal., 8.5 g fat (1.5 g sat. fat), 404 mg sodium, 4 g fiber, 7 g sugar, 54 g pro.. Percent Daily Values are based on a 2,000 calorie diet