Wine Down Wednesday

What's for dinner this Wine Down Wednesday? Two popular items that please any palate: wine and chicken! This recipe packs protein, flavor, and tons of nutrition provided by the high amounts of vitamins in asparagus.  Asparagus is a rich source of Vitamin K, a key vitamin that plays a role blood clotting and bone metabolism.  It is also rich in inulin and dietary fiber which both support digestive health.   Combine this with the compounds found in wine the and you've got a meal full of health benefits! Both red and white wines are heart healthy, so pair accordingly with your entree.

When pairing wine with chicken, the best route is to pay attention to the sauce and sides with which is prepared with.  For the recipe listed below, I would suggest a Sauvignon Blanc. Here are a few other pairing suggestions for this versatile dinner staple:  

• Chardonnay, due to its buttery flavor works best with creamy chicken dishes. 
• Sauvignon Blanc works well with dishes using green spices like rosemary and thyme, or citrus dishes
• Pinot Noir would be great with chicken dishes that are salty
• Riesling and Gewurztraminer, because of their sweetness, work well with spicy chicken dishes 
• Merlot is a jammy wine so drink this with heavy tomato sauce recipes

Chicken and Asparagus in White Wine Sauce

 Ingredients

• 4 (6-ounce) skinless, boneless chicken breast halves 
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons butter 
• 1/2 cup all-purpose flour (about 2 1/4 ounces)
• 1/2 cup dry white wine 
• 1/2 cup fat-free, less-sodium chicken broth 
• 2 garlic cloves, minced
• 1 pound asparagus spears, trimmed 
• 2 tablespoons chopped fresh parsley
• 1 tablespoon fresh lemon juice 

Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts evenly with salt and freshly ground black pepper.
2. Melt butter in a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Add wine, broth, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and juice. Serve asparagus and sauce with chicken.

Nutritional Information

Yield: 4 servings

• serving size: 1 chicken breast half, about 5 asparagus spears, & about 2 tablespoons sauce

Amount per serving: 

• Calories: 289
• Fat: 8g
• Protein: 43g
• Carbohydrate: 10.5g
• Fiber: 2.8g

 *Recipe taken from Cooking Light

Wine Down Wednesday

Cooking with Wine

While we all love an excuse to drink mid-week, Wine Down Wednesday will focus on cooking with wine in addition to highlighting the health benefites of wine. I'll also blog about food and wine pairings.


This week, I've posted a simple Chicken Marsala recipe from Cooking Light. Since the dish is made with an olive oil and wine sauce, it is also a good option to order when dining out at an Italian restaurant- just go easy on the pasta.  Olive oil is packed with mono and polyunsaturated fat as well as polyphenols, giving it a great nutritional profile. These polyphenols are the compounds found olive oil responsible for it's anti-inflammatory properties. As you are probably well aware, both mono and polyunsaturated fatty acids are considered to be your heart healthy or "good fats." A diet high in monounsaturated fat can have favorable effects on total cholesterol, as well as the HDL:LDL ratio.

• Remember to include heart healthy fats into your regular diet. You can start tonight by trying this new recipe. Pair with a spinach salad and oil-based dressing for a quick and easy dinner. Cheers!      

 Chicken Marsala

Ingredients

• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons all-purpose flour
• 1 tablespoon olive oil
• 1 cup presliced mushrooms
• 1/2 cup Marsala wine
• 1/2 cup fat-free, less-sodium chicken broth
• 2 tablespoons fresh lemon juice
• 1 tablespoon chopped fresh parsley

Preparation
Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken evenly with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour, turning to coat; shake off excess flour.Heat olive oil in a large skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan; keep warm. Add mushrooms, wine, broth, and juice to pan; reduce heat, and simmer 10 minutes or until mixture is reduced to 2/3 cup. Return chicken to pan, turning to coat well. Cover and cook 5 minutes or until chicken is done. Sprinkle with parsley.


Nutritional Information:
241 calories, 6 g fat, 1 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 41 g protein, 5 g carbohydrate, 0.5 g fiber, 308 g sodium