Chicken is a staple that can be made into a spectacular healthy dish. This recipe has some flavourful ingredients, like onion, garlic, capers and white wine of your choice. Also, the whole grain penne pasta is an excellent source of fiber. It has a great taste and it complements the chicken mixture. This recipe makes 4 servings.
Ingredients:
2 tablespoons extra-virgin olive oil
1 pound chicken breast tenders, cut into 1-inch pieces
1 teaspoon dried thyme
Salt and pepper to taste
4 cloves garlic, minced
1 medium onion, chopped
1/2 pound cremini mushrooms, sliced
2 tablespoons whole wheat flour
1/2 cup white wine
1/2 lemon, juiced
1 cup chicken stock
3 tablespoons capers, drained
2 tablespoons dried parsley
1/2 pound whole grain penne pasta, cooked to al dente
Directions:
Heat a nonstick skillet over medium high heat. Add a tablespoon of olive oil and the chicken to the pan. Season chicken with thyme, salt and pepper. Brown chicken until lightly golden all over, about 5 to 6 minutes. Remove chicken from pan and reduce heat to medium. Add another tablespoon olive oil, onions, garlic, and mushrooms to the skillet. Saute for 4 minutes. Add flour and cook for 1 minute. Whisk in wine and reduce liquid 1 minute. Whisk lemon juice and stock into sauce. Stir in capers and parsley. When the liquid comes to a bubble, add chicken back to the pan and reduce heat and simmer about 10 minutes. Toss hot pasta with chicken and sauce and serve. Enjoy!
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