Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
313
Calories
36g
Protein
4g
Fat
28g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup sliced mushrooms
- 1 cup tomato sauce
- 1 x 16-ounce can whole plum tomatoes
- ½ cup white wine (or cooking wine)
- ¼ tsp basil
- ¼ tsp oregano
- 1 bay leaf
- 2 tsp minced garlic
- 1 chopped onion
- 4 half chicken breasts, skinned, boned
- 2 tbsp fat-free chicken broth
Directions
1
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
2
Add all other ingredients except mushrooms.
3
Bring to a boil, then cover and simmer about 30 minutes.
4
Add mushrooms, cook 10 minutes more.
5
Remove chicken from pan, boil down sauce until slightly thickened.
6
Serve over cooked rice.
Recipe sourced from
fandom