Chef Marie "Healthy" Chicken Marengo

Chef Marie

  • 4 teaspoons grapeseed oil
  • 2 1/2 lbs. chicken breast, cut into medium size pieces
  • 1 medium onion, diced
  • 2 large carrots, diced
  • 2 large garlic cloves, minced
  • 2 tablespoons flour
  • 3/4 cup dry white wine
  • 2 cups low-fat and low-sodium chicken stock
  • 1/2 teaspoon Italian dried herbs
  • 24 small white pearl onions, peeled
  • 1 large green bell pepper, diced
  • 1 cup canned tomatoes, drained
  • 1/2 cup pitted black olives
  • 8 ounces mushrooms, diced
  • 2 tablespoons freshly minced parsley
  • Salt and pepper to taste

    Lightly season the chicken pieces with salt and pepper.

    Heat half of the oil in a nonstick pan over high heat. Add half of the chicken breasts and brown on all sides.

    Transfer to a bowl and set aside. Repeat with the remaining oil and chicken. 

    Add the onion, carrots, and garlic to the pan. Sauté for a minute and then mix in the flour.

    Add the white wine and cook for 2 minutes. Add the chicken stock, mix, and transfer to a larger pan.

    Add the chicken, herbs, pearl onions, pepper, tomatoes, and bring to a boil.

    Reduce heat, cover, and simmer for 30 minutes.

    Add the mushrooms, parsley, and continue to cook, uncovered, for 5 minutes.

    Add the black olives and adjust seasonings. Serve immediately over brown rice. 

    Note: if you do not want to use wine, substitute the quantity with chicken stock. If you also do not want to use flour, you can thicken the sauce at the end with a mixture of cornstarch and water.

    Makes 8 servings

    Calories per serving: 364 Cal (24% from Fat, 56% from Protein, 21% from Carb); 49 g Protein; 9 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 18 g Carb; 4 g Fiber; 7 g Sugar; 73 mg Calcium; 3 mg Iron; 362 mg Sodium; 120 mg Cholesterol