Braised Chicken Breasts on Toasted English Muffins with Vegetable Mirepoix, Toasted Pine Nuts and a Zucchini, Summer Squash and Onion Medley Recipe

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Braised Chicken Breasts on Toasted English Muffins with Vegetable Mirepoix, Toasted Pine Nuts and a Zucchini, Summer Squash and Onion Medley
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Ingredients:

Directions:

  1. Wash and pat dry chicken breasts, season with salt and pepper and sear in a frying pan with 1 tablespoon of olive oil. Remove from pan and set aside. Drain the oil from pan.
  2. Using the same frying pan add 1 tablespoon olive oil and saute celery, diced onion and carrot. Cook through allowing the flavors to meld. Return the seared chicken breasts to the pan and add the chicken stock and the white wine. Bring the liquid to a simmer and cover. Simmer until the chicken breasts are cooked through, about 20 minutes. Remove the lid and reduce the liquid until it is not so brothy. Season with salt and pepper.
  3. While the chicken is cooking, toast the English muffins and set aside. Toast the pine nuts in 1 tablespoon of olive oil and season with salt.
  4. Saute the remaining sliced onion, squash and zucchini, allowing for some browning. Stir gently while seasoning with salt, pepper and oregano. Continue cooking until squash is slightly browned and the onion is translucent.
  5. Remove the chicken breasts from the pan and place on the individual dinner plates. Take the toasted English muffins and soak up some of the pan juices. Using the chicken breast as a lean to , place it so it faces the front of the plate. Add the sauteed zucchini mixture to the plate and cover the breast and the muffin with the vegetable mirepoix. Garnish with toasted pine nuts.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 613.71 Kcal (2569 kJ)
Calories from fat 343.73 Kcal
% Daily Value*
Total Fat 38.19g 59%
Cholesterol 9.75mg 3%
Sodium 497.22mg 21%
Potassium 754.45mg 16%
Total Carbs 46.77g 16%
Sugars 9.22g 37%
Dietary Fiber 6.71g 27%
Protein 16.93g 34%
Vitamin C 8.2mg 14%
Vitamin A 0.2mg 6%
Iron 4mg 22%
Calcium 152.1mg 15%
Amount Per 100 g
Calories 151.32 Kcal (634 kJ)
Calories from fat 84.75 Kcal
% Daily Value*
Total Fat 9.42g 59%
Cholesterol 2.4mg 3%
Sodium 122.6mg 21%
Potassium 186.03mg 16%
Total Carbs 11.53g 16%
Sugars 2.27g 37%
Dietary Fiber 1.65g 27%
Protein 4.17g 34%
Vitamin C 2mg 14%
Iron 1mg 22%
Calcium 37.5mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.7
    Points
  • 16
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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