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Spa-Style Chicken With Sun-Dried Tomatoes and Watercress

Spa-Style Chicken With Sun-Dried Tomatoes and Watercress 4.000
Apr 11, 2007

An interesting combination of flavors infuses the chicken and builds the sauce. Use sun-dried tomatoes that are not packed in oil or liquid.

Servings: 4
  • 1/2 cup sun-dried tomatoes, coarsely chopped
  • 4 boneless, skinless chicken breast halves (about 4 ounces each)
  • Salt
  • Freshly ground black pepper
  • 1 tablespoon olive oil
  • 2 tablespoons finely minced shallots
  • 1 cup dry white wine
  • 2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons finely chopped tarragon
  • 1 1/2 cups water, or as needed (may substitute low-sodium chicken broth)
  • 1 bunch watercress, washed and stemmed


Rehydrate the sun-dried tomatoes with about 1/2 cup warm water in a small bowl. Set aside.

Season both sides of the chicken breasts with salt and pepper to taste.

Heat the oil in a large pot over medium heat. Add the shallots and cook for 3 minutes, stirring, until they have softened. Increase the heat to high and add the wine, lemon juice, tarragon and sun-dried tomatoes. Cook for 1 minute. Add the chicken breasts, then pour in just enough of the water to cover them. Reduce the heat to medium-low and cook for 10 to 12 minutes, until the chicken is just cooked through. Transfer to a plate and cover loosely to keep warm.

Cook the liquid for 10 minutes, or until it has reduced by half. Remove from the heat.

To serve, divide the watercress among individual plates and place a chicken breast on each portion. Garnish with the sun-dried tomato mixture and drizzle the sauce over the top.

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Recipe Source

A FoodFit recipe, adapted from "Diabetes Fit Food" by Ellen Haas (American Diabetes Association, 2007).

Tested by Bonnie S. Benwick.

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Nutritional Facts

Calories per serving: 362

% Daily Values*

Total Fat: 7g 11%

Saturated Fat: 1g 5%

Cholesterol: 137mg 46%

Sodium: 372mg 16%

Total Carbohydrates: 7g 2%

Dietary Fiber: 1g 4%

Sugar: n/a

Protein: 56g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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