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Chicken Almondine Categories: main dish, poultry, low fat, chicken 3 boneless skinless chicken breast ha 2 tablespoons flour 1/4 teaspoon salt Freshly-ground black pepper; to taste 1 tablespoon butter 2 tablespoons fresh lemon juice 1 teaspoon finely-chopped garlic 1/4 cup finely-chopped onion 1/2 cup dry white wine 1/4 cup slivered almonds 2 tablespoons chopped fresh parsley Boil chicken breasts for 2 minutes. Pat dry with paper towels. Measure flour, salt and pepper into a plastic bag. Add the chicken breasts and shake to coat with seasoned flour. Melt butter in a frying pan and brown chicken slowly over low heat on each side. Add lemon juice. Cover the pan and continue to cook until chicken is tender and cooked (about 20 minutes). Remove the chicken to a warm plate and cover it. Add the garlic and onion -- sauté until translucent (add small amount of water if needed to keep moist). Add the wine and return the chicken to the pan. Cover and continue to cook over low heat for another 5 minutes. In the meantime, place the almonds into a heavy skillet. "Toast" over moderate heat until browned and flavorful. Arrange chicken onto a plate. Top with toasted almonds and chopped parsley. Serve with a lemon wedge. This recipe yields 3 servings. Nutritional Analysis Per Serving: Calories 330; Fat (grams) 15; Percent calories from fat 40; Percent polyunsaturated 8; Percent saturated 14; Percent monounsaturated 18; Cholesterol (milligrams) 95; Sodium (milligrams) 290; Protein (grams) 32; Carbohydrate (grams) 9; Fiber (grams) trace. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-07-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 284 Calories (kcal); 12g Total Fat; (40% calories from fat); 30g Protein; 8g Carbohydrate; 79mg Cholesterol; 298mg Sodium Food Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 4 meat and 1 vegetable serving. Weight Watcher points calculated at 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 3 servings Preparation Time: 0:00 |
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