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A Healthy Coq Au Vin

10 Dec

CoqAuVin-6

This is a bit of a different recipe. Properly, coq au vin is cooked long and slow, and isn’t the healthiest dish ever. Eating Well took that and made a much healthier version, which still tastes absolutely amazing, and has rapidly become a favorite of both myself and my friends.

First you start out by coating the chicken in flour with a bit of seasoning, and searing them in a small amount of olive oil over medium heat. You want to reserve some of the flour and mix it with water for later use. The recipe calls for this to be done in a skillet, but I like doing it in a dutch oven.

CoqAuVin-1

Once the chicken is browned on all sides, transfer it to a plate, add a bit more olive oil, and throw in a bunch of vegetables. Mushrooms, carrots, and onions with a bit of rosemary are what we use here, but you could easily throw in some celery or even a turnip if you’d like.

CoqAuVin-2

Cook until soft and browned, then add in your liquids: chicken broth, tomato paste, and wine, plus some more salt and pepper. Stir until the tomato paste is dissolved and the liquid reaches a simmer.

CoqAuVin-3

Add the chicken back into the pan, cover, and simmer for 20 minutes or so, until the thickest part of the chicken breast reaches 165°F. Remove the chicken to a serving plate and cover, Add the flour/water paste into the remaining sauce, increase the heat to medium high, and cook until thickened, about a minute. I always like a good starch to soak up the sauce, and we used some healthy quinoa here, but buttered egg noodles or mashed potatoes are equally good.

CoqAuVin-6

Coq Au Vin
from http://www.eatingwell.com/recipes/quick_coq_au_vin.html

Ingredients

  • 1/4 cup all-purpose flour
  • 2 bone-in chicken breasts (about 12 ounces each), skin removed, trimmed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/4 cup water
  • 2 tablespoons extra-virgin olive oil, divided
  • 4 ounces mushrooms, quartered (about 1 1/2 cups)
  • 2 large carrots, thinly sliced
  • 1 small onion, halved and sliced
  • 1 teaspoon crumbled dried rosemary
  • 1 14-ounce can reduced-sodium chicken broth
  • 1/2 cup dry red wine, preferably Zinfandel
  • 1 tablespoon tomato paste

Directions

Place flour in a shallow dish. Cut each chicken breast in half on the diagonal to get 4 portions about equal in weight. (Two will be smaller but thicker, the other two larger but thinner.) Sprinkle the chicken with 1/4 teaspoon each salt and pepper and dredge in the flour. Whisk water with 2 tablespoons of the leftover flour in a small bowl; set aside.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add the chicken. Cook, turning once or twice, until lightly browned on all sides, 5 to 7 minutes total. Transfer to a plate.
Add the remaining 1 tablespoon oil to the pan; reduce heat to medium-low. Add mushrooms, carrots, onion and rosemary and cook, stirring occasionally, until the vegetables are softened and browned in spots, about 5 minutes. Add broth, wine, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir until the tomato paste is dissolved. Bring to a simmer.
Return the chicken and any accumulated juice to the pan. Cover, reduce the heat to maintain a simmer and cook, stirring once or twice, until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 15 to 20 minutes. Transfer the chicken to a serving plate.
Increase the heat under the sauce to medium-high. Stir the water-flour mixture, add it to the pan and cook, stirring, until the sauce is thickened, about 1 minute. Serve the chicken with the sauce, sprinkled with parsley.
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Posted by on December 10, 2012 in Entree, Healthy

 

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