Braised chicken with mushrooms and pearl onions

Dietician's Tip

Did you know that some poultry producers "enhance" their chicken with a salty solution? To keep within your salt limits, check the ingredient label on poultry and avoid products that list salt, brine, broth or stock.

Ingredients

  • 1/4 cup all-purpose (plain) flour
  • 1/2 teaspoon freshly ground black pepper, divided
  • 2 skinless, bone-in chicken breast halves, about 3/4 pound total weight, each cut in half crosswise (should be 4 pieces total)
  • 2 skinless, bone-in chicken thighs (about 3/4 pound total)
  • 2 skinless, bone-in chicken legs (about 3/4 pound total)
  • 1 1/2 tablespoons olive oil or canola oil
  • 1 shallot, chopped (about 1 tablespoon)
  • 1 pound small white button mushrooms, brushed clean
  • 1/2 pound peeled pearl onions
  • 3/4 cup no-salt-added vegetable stock, chicken stock or broth
  • 1/2 cup port or dry red wine
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons chopped fresh thyme, plus sprigs for garnish

Directions

In a shallow dish, stir together the flour and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.

In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a platter.

Add the shallot to the pan and saute until softened, about 1 minute. Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.

Stir in the stock and wine and deglaze the pan, scraping up any browned bits. Return the chicken to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50 minutes. Stir in vinegar, chopped thyme and the remaining 1/4 teaspoon pepper.

To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 344
Total carbohydrate: 18 g
Cholesterol: 146 mg
Dietary fiber: 2 g
Monounsaturated fat: 6 g
Protein: 41 g
Saturated fat: 2 g
Serving size: 2 pieces of chicken (1 light, 1 dark)
Sodium: 172 mg
Total fat: 12 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1/2
Meats, poultry and fish: 5
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 5
Nonstarchy vegetables: 2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1
Protein and dairy: 2
Vegetables: 2

Last Updated Sep 9, 2017


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