Healthy Recipes - Healthy Eating               Print this page
Chicken Marengo

 

Chicken Marengo

This is an old family recipe that has always been a favorite of mine.  My Mom's recipe included sliced green olives which I had to eliminate due to their high sodium content. With a small amount of salt, the total sodium remains low while the delicious taste remains high.

4 servings: 365 mg. sodium per serving

4 (1/4 pound) boneless, skinless chicken breasts
1/4 cup flour
1/2 teaspoon black pepper
2 Tablespoons unsalted margarine
1 Tablespoon healthy oil
2 Tablespoons all-purpose flour
1 cup low sodium chicken broth
1/2 pound mushrooms, sliced
1 (14.5 oz.) can no-salt added diced tomatoes, drained
1/2 cup frozen no salt added petite green peas
1 small (5 ounce) red onion, sliced thin (1/8 inch)
2 Tablespoons white wine
1/4 teaspoon salt
2 cups low sodium dried chow mien noodles (1/2 cup: 110 mg. sodium)
1/2 cup no salt added sliced almonds, toasted (optional)

Prep. Instructions

1. Place the 1/4 cup flour and black pepper onto a large plate. Stir to combine.

2. Coat chicken with flour. Shake off excess.

3. Have all other ingredients on hand.

Cooking Instructions

1. Heat the 2 Tablespoons margarine in a 10 inch skillet over medium-low heat. Brown chicken on both sides until done, about 8 minutes per side, until white throughout. Remove from pan and keep warm.

2. To make the sauce, add oil to the skillet. Add the 2 Tablespoons flour; stir with a wire whisk until well blended. Add chicken broth. Stir with the whisk until sauce thickens.

3. Add sliced mushrooms and drained chopped tomatoes. Stir gently with a spoon to combine. Add onion, peas, salt and wine. Stir briefly until well mixed. Bring sauce to a boil, turn heat to low and simmer, uncovered, for 10 minutes.

4. Place 1/2 cup Chinese noodles on each of 4 plates. Place one chicken breast on top of each serving of Chinese noodles. Pour a quarter of the sauce over each serving of chicken. Sprinkle each serving with 2 Tablespoons almonds. Serve.

judy@low-salt-recipes.com - Copyright © 2015 Judy Reynolds