EAT HEALTHY AND THRIVE: Garlic Chicken

EAT HEALTHY AND THRIVE: Garlic Chicken (Dinner)

Whole garlic cloves are mild when simmered with chicken in a simple white wine-mustard sauce in this garlic chicken recipe. Serve with smashed potatoes with buttermilk and sautéed green beans.

* 4 servings, 2 drumsticks & about 1/3 cup sauce each

* Active Time: 40 minutes

* Total Time: 40 minutes

Ingredients:

  • 2 heads garlic, cloves separated
  • 8 chicken drumsticks (about 2 1/2 pounds), skin removed, trimmed
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons extra-virgin olive oil
  • 1/3 cup white wine
  • 1 cup reduced-sodium chicken broth
  • 2 teaspoons Dijon mustard
  • 2 teaspoons all-purpose flour
  • 1/3 cup chopped fresh chives or scallion greens

Preparation:

1. Lightly smash garlic cloves with the side of a large knife to loosen the skins. Peel; cut larger ones in half. Sprinkle chicken with 1/4 teaspoon salt and pepper.

2. Heat oil in a large skillet over medium heat. Add the garlic and cook, stirring, until beginning to brown, about 2 minutes. Remove to a plate with a slotted spoon.

3. Add chicken to the pan and cook until browned on one side, about 4 minutes. Turn it over and return the garlic to the pan. Add wine and cook for 1 minute.

4. Whisk broth, mustard, flour and the remaining 1/4 teaspoon salt in a small bowl. Add the mixture to the pan; bring to a boil, then reduce the heat to maintain a lively simmer. Cover and cook until the chicken is cooked through, 8 to 10 minutes. Serve sprinkled with chives (or scallion greens).

Nutrition:

Per serving: 343 calories; 17 g fat ( 3 g sat , 10 g mono ); 108 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 35 g protein; 0 g fiber; 576 mg sodium; 426 mg potassium.

Nutrition Bonus: Zinc (27% daily value)

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