Coq Au Vin by TRobinson

Source: Clean Eating


1/4 cup whole-wheat flour 1/4 teaspoon each sea salt and fresh ground black pepper 2 lb boneless, skinless chicken pieces (6 thighs and 3 breasts, halved) Olive oil cooking spray 1 yellow onion, chopped 1 carrot, peeled and sliced into 1/4-inch thick rounds 4 cups quartered cremini or white mushrooms 12 oz new potatoes, cut into bit-size pieces 1 1/2 cups low-sodium chicken broth 1/2 cup dry red wine 2 tablespoons low-sodium tomato paste 1 teaspoon herbes de Provence or dried thyme 2 tablespoons chopped fresh parsley


1. In a large bowl, combine flour, salt and pepper. Add chicken, turning to coat in mixture.
2. Mist a large heavy skillet with cooking spray and heat on medium. Add chicken and cook for 4-6 minutes, turning once, until lightly browned. Transfer chicken to a plate; mist skillet with cooking spray and return to stove top on medium. Add onion, carrot and mushrooms and saute, stirring frequently for 4 minutes.
3. Add potatoes, broth, wine, tomato paste and herbes; stir to combine. Return chicken and any accumulated juices to pan in a single layer, nestling chicken into broth. Bring to a boil, reduce heat to medium-low, cover and simmer for about 20 minutes, or until juices run clear when chicken is pierced and potatoes are tender.
4. Using tongs and a slotted spoon, transfer chicken and vegetables to shallow dinner bowls or plates. Bring sauce to a boil; boil until sauce is reduced to about 1 1/2 cups, 3-4 minutes. Stir in parsley and pour sauce over chicken and vegetables.

Servings: 6 Serving Size: 2 pieces chicken; 1 1/2 cups vegetables

Nutrition Information (per serving):
Calories 289
Fat 3 g
Saturated Fat 1 g
Cholesterol 87 mg
Sodium 214 mg
Carbohydrates 22
Fiber 3 g
Sugars 5 g
Protein 40 g