Thursday, August 16, 2012

Chicken with Leeks and Sun-Dried Tomatoes in White Wine Sauce

I am going to cut straight to the point and sum this meal up with an OMG!

I was online browsing recipes that used leeks and came across this dish on a fellow bloggers page, man oh man am I impressed.  Not only is this a dinner only 256 calories, the flavor is indescribably delicious! Only thing that disappointed me is that fact that there were no leftovers.  

Before we begin, I wanted to share a few tips/facts about leeks.  The leek has a mild onion-like taste. In its raw state, the vegetable is crunchy and firm. The edible portions of the leek are the white base of the leaves (above the roots and stem base), and the light green parts. After cooking the leek, it takes on a much more mild flavor.  It basically looks like a scallion on steroids!  
Ok, here we go.

Chicken with Leeks and Sun-Dried Tomatoes in White Wine Sauce
Serves: 3 | Prep Time: 5 minutes | Total Time: 15


1 or 2 leeks (3/4 cup) white part and light green only 
16 oz (6) skinless chicken breast cutlets, sliced thin 
3 tsp olive oil, divided 
1/8 cup all purpose flour (I only used about 1 1/2 tablespoons) 
1 clove garlic, minced
2 oz sun dried tomatoes, sliced
1/4 cup white wine 
2 tbsp parsley 
1/2 cup fat free low sodium chicken broth - click HERE for storage tips for unused broth (if you are using my storage method, you will need 4 cubes)
salt and fresh pepper to taste

Cut off green tops of leek and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. 
Fan out the leeks and rinse well under running water, leaving them intact. 
Slice leeks into 1/4-inch slices. Set aside.
Preheat oven to 200°. Season chicken with salt and pepper. Lightly dredge in flour shaking off excess. 

Heat a large skillet on medium heat; when hot add 2 tsp olive oil. Add chicken to the skillet and cook on medium heat for about 3 - 4 minutes on each side, or until chicken is no longer pink. Place the cooked chicken on baking sheet and put in a warm oven.
Add additional oil to the skillet, then garlic and cook a few seconds.

Next add leeks, salt and pepper. Sauté stirring occasionally until golden, about 5 minutes.

Add sun dried tomatoes, wine, chicken broth, parsley; stir the pan with a spoon, breaking up any brown bits from the bottom of the pan. Cook 2 more minutes or until the liquid reduces almost by half. 
Top the chicken with the sun dried tomato/leeks mixture and serve.
I served the Chicken with Leeks and Sun-Dried Tomatoes in White Wine Sauce with broccoli. 

Serving Size: 2 cutlets with sauce | Calories: 256 | Fat: 7.6 g | Protein: 29.8 g | Carb: 15.6 g | Fiber: 2.8 g | Sugar: 8 g

Listening to: Taio Cruz - Dynamite
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  1. Sounds incredible! Can I marinate the chicken in this broth mixture and then cook it?

    1. That is a great question ... yes you can!

      If you would like to use the ingredients as a marinade as well, would suggest you use: 1 clove garlic, minced; 1/4 cup white wine; 1/2 cup fat free low sodium chicken broth; salt and fresh pepper to taste & 2 tbsp parsley.

      Keep in mind if you use it as a marinade you will want to discard the liquid when ready to cook the chicken to avoid cross-contamination.

      You will want to make a second batch of the ingredients listed above for a sauce. This is also needed to cook down the leeks and sun-dried tomatoes.

      Let me know how it works out for you!

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