We love this delicious bariatric friendly recipe because the thinly sliced chicken cutlets are sautéed in a white wine sauce with leeks and sun-dried tomatoes and it is so yummy and so satisfying. Dinner is served in less than 20 minutes! Eat in confidence!
1 or 2 leeks (3/4 cup) white part and light green only
16 oz (6) skinless chicken breast cutlets, sliced thin
2 tsp butter, divided
2 tsp olive oil, divided
1/4 cup all purpose flour* (use rice flour if gluten free)
1 clove garlic, minced
2 oz ready-to-eat sun dried tomatoes (not in oil), sliced
1/4 cup white wine
1/2 cup fat free low sodium chicken broth
salt and fresh pepper to taste
2 tbsp chopped fresh parsley
*Cut off green tops of leek and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Slice leeks into 1/4-inch slices. Set aside.
*Preheat oven to 200°. Season chicken with salt and pepper. Lightly dredge in flour shaking off excess.
*Heat a large skillet on medium heat; when hot add 1 tsp butter and 1 tsp olive oil. Add chicken to the skillet and cook on medium heat for about 3 – 4 minutes on each side, or until chicken is no longer pink. Set aside in a warm oven.
*Add additional oil and butter to the skillet, then garlic and cook a few seconds; add leeks, salt and pepper. Sauté stirring occasionally until golden, about 5 minutes.
*Add sun dried tomatoes, wine, chicken broth, parsley; stir the pan with a wooden spoon, breaking up any brown bits from the bottom of the pan. Cook 2 more minutes or until the liquid reduces almost by half. Top the chicken with the sun dried tomato/leeks mixture and serve.
*I only used 1 tbsp of flour and tossed the rest, so calculations were for 1 tbsp flour only.
Servings: 3, Serving Size: 2 cutlets with sauce
Protein: 29.8 grams
Carb: 15.6 grams
Fat: 7.6 grams
Try to find sun-dried tomatoes that are not packed in oil. Look for the ones that are soft and ready to eat, but depending on the brand, some may need to soak in warm water if they are very hard. A little goes a long way!
For a gluten free dish try rice flower for a great taste.