Serves 4.
Note: A comfort food classic, this version of the traditionally slow-cooked Southern dish comes together in under 30 minutes, making it a good choice for days when time is of the essence. From Meredith Deeds.
• 4 boneless, skinless chicken breasts (about 1 1/2 lb.)
• 1/2 tsp. salt, divided
• 1/2 tsp. freshly ground black pepper, divided
• 4 tbsp. olive oil, divided
• 8 oz. sliced mushrooms
• 1 large onion, sliced
• 2 tbsp. flour
• 1 tsp. minced fresh thyme or 1/4 tsp. dried thyme
• 2 c. low-sodium chicken broth
• Steamed rice, optional
Directions
Lay the chicken out on a cutting board. Hold your knife parallel to the cutting board and slice the chicken breasts in half so 1 breast is now 2 cutlets. Season them with 1/4 teaspoon salt and 1/4 teaspoon pepper.
In a large skillet, heat 1 tablespoon oil over medium-high heat. Arrange 4 cutlets in the skillet and brown on both sides, about 2 to 3 minute per side. Transfer to a plate. Repeat with 1 tablespoon oil and remaining 4 cutlets. Set aside.
Wipe out the skillet with paper towels. Heat 1 tablespoon oil over medium-high heat. Add the mushrooms and cook, stirring, until lightly browned, about 3 to 4 minutes. Transfer to a plate.
Add remaining 1 tablespoon oil and onions and cook, stirring, until soft, about 5 to 6 minutes. Add flour and thyme, and continue to cook, stirring, for 1 minute. Add the broth and browned mushrooms and cook, stirring, until the sauce comes to a boil and thickens slightly.
Reduce heat to low and add the cutlets back to the skillet and cook for another 3 to 4 minutes, until the chicken is cooked through. Serve over steamed rice, if desired.
Nutrition information per serving:
Calories400Fat20 gSodium430 mg
Carbohydrates10 gSaturated fat4 gTotal sugars3 g
Protein43 gCholesterol110 mgDietary fiber1 g
Exchanges per serving: 2 vegetable, 5 ½ lean protein, 2 fat.
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