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Chicken Marengo – Low Salt

  • Yield: 6 servings

Serve on a bed of spinach pasta and add a tossed salad for a tempting and nutritious meal.

Ingredients

1/2teaspoon pepper
6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2teaspoons olive oil
8ounces button mushrooms, sliced
1 medium red onion, chopped
2 medium garlic cloves, minced
1 (14.5-ounce) can diced no-salt-added tomatoes, undrained
1/2cup marsala or dry white wine (regular or non-alcoholic)
1teaspoon sugar
1teaspoon dried oregano, crumbled
1/2teaspoon dried thyme, crumbled
1/4 to 1/2teaspoon crushed red pepper flakes (optional)

Instructions

  1. Sprinkle the pepper over both sides of the chicken. Using your fingertips, gently press the pepper so it adheres to the chicken.
  2. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 minutes on each side (the chicken won’t be done at this point). Transfer to a plate. Set aside.
  3. In the same skillet, stir together the mushrooms, onion, and garlic. Cook over medium heat for 3 to 4 minutes, or until soft, stirring occasionally.
  4. Stir in the remaining ingredients. Return the chicken to the skillet. Spoon the sauce over the chicken. Increase the heat to medium high and bring to a simmer. Reduce the heat to medium low. Cook, covered, for 25 minutes.

Reprinted with permission from the American Heart Association’s Low Salt Cookbook, 4th Edition (Clarkson Potter, May 2011).

Nutritional Info *per serving

  • Calories 203
  • Fat 3.0g
  • Saturated Fat 0.5g
  • Polyunsaturated Fat 0.5g
  • Monounsaturated Fat 1.5g
  • Cholesterol 66mg
  • Sodium 85mg
  • Potassium 599mg
  • Carbohydrate 10g
  • Fiber 2g
  • Sugars 6g
  • Protein 28g
  • Trans Fat 0g
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