This recipe is very light, but not lacking in great taste. The flavorful poaching liquid gently cooks the breasts and is then reduced to make an easy sauce to top this tender chicken.
- 1 cup white wine
- 2 cups low-sodium chicken broth
- 2 sprigs fresh rosemary
- 1/2 medium onion, sliced
- Salt to taste
- Pinch of fresh ground black pepper
- Pinch of cayenne
- 1 medium lemon, juiced
- 4 boneless, skinless chicken breasts
- 1 tablespoon cold butter
- Lemon wedges to garnish
- 2 cups cooked mashed potatoes (optional)
- Combine the wine, chicken broth, rosemary sprigs, onion, 1/2 tsp salt, black pepper, cayenne, and lemon in a 10-inch skillet (pan should be just large enough to fit the 4 chicken breasts). Bring to a simmer over high heat, and add the chicken breasts. Turn the heat down to low, and simmer the chicken breasts gently for 12 to 15 minutes, or until just cooked through. The chicken breast will spring back slightly when poked. Internal temp should be 160 to 165 F. Do not overcook.
- When done, remove the breasts to a plate and cover with foil. Turn the heat up to the highest setting and boil the liquid for 5 minutes to reduce. Toss in the cold butter and whisk until blended. Boil for 2 more minutes. Remove the pan from the heat. Taste for salt, and adjust.
- Place a scoop of hot mashed potato into 4 shallow bowls. Slice the breasts into 5 or 6 pieces each, and arrange over the potatoes. Spoon over the hot reduced poaching liquid (discard onions, or serve if desired), dividing it into the 4 portions. Serve hot with extra lemon if desired.
|Nutritional Guidelines (per serving)|
|Total Fat||74 g|
|Saturated Fat||22 g|
|Unsaturated Fat||29 g|
|Dietary Fiber||5 g|