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Roasted Chicken with Dried Plums and Shallots
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Yield: 4 servings (serving size: 1 chicken breast half, about 1/3 cup
vegetable mixture, and 3 tablespoons sauce)
Source: Cooking Light Magazine, September 2006
CL Comments: Bone-in, unskinned chicken breast halves work well for roasting because the meat stays moist in the oven's high heat.
Substitute dried apricot halves for dried plums, if you prefer. Total time: 50 minutes.
Amy's Comments: What a wonderful Sunday roast meal. Extremely easy and
full of flavor! Loved the gravy! I made it with the suggested sides
(Israeli Couscous and the Brussels Sprouts with Garlic and Honey).
Just fantastic!!
INGREDIENTS:
2 teaspoons olive oil
4 bone-in chicken breast halves (about 2 pounds)
3/4 teaspoon salt, divided
1/2 teaspoon black pepper, divided
8 garlic cloves, peeled
4 large shallots, peeled and halved (about 8 ounces)
2 thyme sprigs
1 large fennel bulb, cut into 8 wedges
16 pitted dried plums
3/4 cup fat-free, less-sodium chicken broth, divided
1/4 cup dry white wine
1 tablespoon all-purpose flour
2 teaspoons chopped fresh thyme
INSTRUCTIONS:
- Preheat oven to 450º.
- Drizzle oil in a small roasting pan or the bottom of a broiler pan.
Place pan in oven 5 minutes or until oil is hot. Sprinkle chicken with
1/4 teaspoon salt and 1/4 teaspoon pepper. Place chicken, skin sides
down, in pan. Arrange garlic, shallots, thyme sprigs, and fennel
around chicken; sprinkle vegetables with 1/4 teaspoon salt and 1/8
teaspoon pepper. Bake at 450º for 20 minutes. Remove pan from oven.
Turn chicken over; stir vegetables. Add plums to pan. Bake an
additional 15 minutes or until chicken is done. Remove chicken and
vegetable mixture from pan; discard thyme sprigs. Discard skin.
Loosely cover chicken and vegetable mixture; keep warm.
- Place pan over medium-high heat. Add 1/2 cup broth and wine, stirring
to loosen browned bits. Combine flour and remaining 1/4 cup broth,
stirring with a whisk until smooth. Add flour mixture to pan; stir
until well blended. Bring to a boil; cook for 1 minute or until
slightly thick. Stir in chopped thyme, remaining 1/4 teaspoon salt,
and remaining 1/8 teaspoon pepper. Serve sauce with the chicken and
vegetable mixture.
NUTRITIONAL INFO:
Healthy Units: 8 per serving
CALORIES 384(30% from fat); FAT 13g (sat 3.3g,mono 5.8g,poly 2.4g);
PROTEIN 36.6g; CHOLESTEROL 96mg; CALCIUM 95mg; SODIUM 632mg; FIBER
5.1g; IRON 3.1mg; CARBOHYDRATE 31g
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