This is an easy weeknight meal. It takes about 30 minutes and doesn’t require a ton of effort. This recipe is from page 171 of Womans’ Day April 2012 issue. The recipe makes 4 servings.
Seared Chicken with Smashed Potatoes and Herbed Pan Sauce
1 1/2 pound small red potatoes
Kosher salt and pepper
1 tablespoon olive oil
4 (6-ounce each) boneless, skinless chicken breasts
3/4 cup dry white wine
1/4 cup lowfat sour cream
1 tablespoon Dijon mustard
1/4 cup fresh flat-leaf parsley, chopped
Place the potatoes in a large saucepan and cover with cold water. Bring to a boil, add 2 teaspoon salt, reduce heat and simmer until just tender, 15 to 18 minutes. Reserve 1/2 cup of the cooking water; drain the potatoes and return them to the pot. Gently smash with 1/4 cup of the cooking water (adding more if the potatoes seem very dry).
While the potatoes are cooking, heat the oil in a large skillet over medium heat. Season the chicken with 1/2 teaspoon each salt and pepper and cook until golden brown and cooked through, 6 to 8 minutes per side; transfer to plates.
Add the wine to the skillet and simmer for 2 minutes. Remove from heat and whisk in the sour cream, mustard and parsley. Spoon over the potatoes and chicken.
Per serving – Calories: 372, Total Fat: 9g, Sat. Fat: 2g, Carb: 30g, Fiber: 3g, Protein: 40g