This quick, simple meal is packed with protein. Try it with mashed sweet potatoes, roasted potatoes, or brown rice.
Ingredients
- 4 boneless, skinless chicken breasts (6 ounces each)
- 1 1/4 teaspoons ground black pepper, divided
- 5/8 teaspoon salt, divided
- 1 teaspoon extra-virgin olive oil
- 2 tablespoons minced shallots or yellow onions
- 2 tablespoons dry white wine
- 1 teaspoon fresh lemon juice
- 3/4 cup low-sodium chicken broth
- 1/4 teaspoon chopped fresh thyme or pinch of dried thyme
- 1 1/2 cups halved seedless red grapes
- 1 teaspoon chopped fresh parsley
Method
Preheat the oven to 350°F. Season both sides of the chicken with 1 teaspoon of the pepper and 1/2 teaspoon of the salt. Heat the oil in a large nonstick skillet over medium- high heat. Add the chicken to the pan and sear for 2 minutes. Turn and cook for 1 minute on the second side. Remove the pan from the heat.
Transfer the chicken to a baking dish and roast until the chicken is cooked through, 10 to 15 minutes. Return the pan to medium heat. Add the shallots or onions and remaining 1/4 teaspoon pepper and 1/8 teaspoon salt to the browned bits remaining in the pan. Cook, stirring, with a wooden spoon, until the onions are soft, 1 to 1 1/2 minutes. Add the wine and lemon juice and cook until nearly evaporated, about 30 seconds.
Add the broth and thyme and stir to incorporate. Increase the heat, bring the broth to a simmer, and cook until the liquid begins to reduce, 1 to 2 minutes. Add the grapes and cook until they are softened and the sauce is reduced by half, 1 1/2 to 2 1/2 minutes. Remove from the heat and stir in the parsley.
Place one chicken breast on each of four large plates. Spoon the sauce and grapes over each chicken breast and serve immediately.
Serves 4
Nutrition facts
Per serving: Calories 244; dietary fiber 1g; protein 40g
Adapted from Caroline Apovian, MD. Reprinted with permission of Grand Central Publishing, New York, NY. All rights reserved.
