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Chicken Braised in Walnut Sauce

Servings 4
Calories 293 kcal

Ingredients

  • 2 tsp olive oil
  • 4 chicken breast halves (8-ounce) skinned
  • 1/3 cup finely chopped onion
  • 1 garlic clove minced
  • 1/2 cup finely chopped walnuts
  • 2 Tbs all-purpose flour
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground red pepper
  • 1 can fat-free (14-ounce) less-sodium chicken broth
  • 1/4 cup finely chopped fresh parsley
  • 1 Tbs white wine vinegar
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 2 cups cooked long-grain white and wild rice

Instructions

  1. Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 3 minutes on each side or until browned. Remove from pan. Add onion and garlic to pan; cook 2 minutes or until tender, stirring constantly. Add walnuts, and cook 1 minute or until toasted and fragrant, stirring constantly. Combine flour, cinnamon, and red pepper, and sprinkle over walnuts, stirring to coat. Add broth; stir with a whisk. Return chicken to pan, breast side up. Cover and simmer 15 minutes or until chicken is done and sauce is slightly thick. Stir in parsley, vinegar, salt, and black pepper. Serve over rice.
Nutrition Facts
Chicken Braised in Walnut Sauce
Amount Per Serving
Calories 293 Calories from Fat 144
% Daily Value*
Fat 16g25%
Cholesterol 93mg31%
Sodium 227mg10%
Carbohydrates 5g2%
Fiber 1g4%
Protein 31g62%
* Percent Daily Values are based on a 2000 calorie diet.