Helpful Hints:
— Ask the butcher to cut each chicken breast with the bone into 4 pieces.
— Fresh diced celery can be found in the produce section of the supermarket.
— Minced garlic can be found in jars in the produce or condiment sections of the supermarket.
— Cover the chicken, vegetables and sauce with foil and then with a lid. This will keep the chicken from drying out and the sauce from evaporating.
Countdown:
— Prepare chicken ingredients.
— Start chicken.
— While chicken cooks, make rice
— Finish chicken.
French peasants cooked with whatever they had on hand. Coq au Vin was made with an old rooster, leftover red wine, onions, carrots and celery. It would cook for hours. This is a quick version of this celebrated French dish.
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COQ AU VIN (CHICKEN STEWED IN RED WINE)
2, chicken breasts on the bone, skin and wing removed (3/4 pound each)
2 teaspoons olive oil
1/2 cup sliced carrot
1 cup fresh diced celery
1 tablespoon flour
1 medium tomato, cut into 6 segments
1 teaspoon dried thyme
2 teaspoons minced garlic
1 ounce low-sodium, lean ham (about 1/3 cup)
1 cup red burgundy or other red wine
1/2 cup fat-free, low-sodium chicken broth
1/4 pound sliced button mushrooms (about 1 2/3-cups)
Salt and freshly ground black pepper
Cut chicken into 4 pieces if it wasn’t cut at the market. Heat olive oil in nonstick skillet over high heat. Add the chicken and brown on both sides, about 5 minutes. Add the carrots and celery. Saute with the chicken 2 to 3 minutes or until vegetables start to shrivel. Sprinkle flour over vegetables and stir until absorbed by vegetables. Add the tomato, thyme, garlic, ham, red wine and chicken broth. Bring to a simmer. Lower heat to medium, cover with foil and then with a lid and simmer 15 minutes. Add the mushrooms and continue to cook 5 minutes. Add salt and pepper to taste. Makes 2 servings.
Per serving: 360 calories, 90 calories from fat, 10 g total fat, 1.8 g saturated fat, 4.8 g monounsaturated fat, 115 mg cholesterol, 564 mg sodium, 16.6 g carbohydrate, 3.9 g dietary fiber, 5 g sugars, 43.7 g protein
BROWN RICE
1 package microwaveable brown rice (1 1/2-cups cooked rice used)
2 teaspoons olive oil
Salt and freshly ground black pepper
Cook brown rice according to package instructions in the microwave. Measure 1 1/2-cups cooked rice and reserve remaining rice for another meal. Add oil, salt and pepper to taste. Toss well. Makes 2 servings.
Per serving: 209 calories 209, 43 calories from fat, 4.8 g total fat 4.8 g, 0.7 saturated fat, 3.4 g monounsaturated fat, 0 mg cholesterol, 2 mg sodium, 37 g carbohydrate, 0.6 g dietary fiber, 0.1 g sugars, 3.3 g protein
Shopping List:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 2, 3/4 pound chicken breasts on the bone, 1 ounce low-sodium, lean ham, 1 bottle dried thyme, 1 bottle red burgundy or other red wine, 1 package microwaveable brown rice, 1 package sliced carrot, 1 container fresh diced celery, 1 medium tomato, 1/4 pound sliced button mushrooms
Staples: Olive oil, minced garlic, flour, fat-free, low-salt chicken broth, salt, black peppercorns
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(From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Delicious One-Pot Dishes," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org
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