Chicken is dense in niacin, as well as vitamin B—which is good for energy metabolism—and phosphorus, an essential mineral for maintaining healthy teeth and bones.
Ingredients
- 1 tablespoon unsalted butter
- 2 tablespoons olive oil
- 4 boneless, skinless chicken breast halves
- (about 1 ½ to 2 pounds)
- ¼ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 1/3 cup chopped yellow onion
- 2 garlic cloves, minced
- 1 cup cremini mushrooms, sliced
- ¼ cup balsamic vinegar
- 1 teaspoon freshly chopped thyme
- 1 tablespoon freshly chopped chives
Yield: 4 servings
Instructions
- Preheat the oven to 350°F. Heat the butter and olive oil over high heat in a heavy saucepan or skillet large enough to hold the chicken breasts in one layer. When the oil smokes, add the chicken breasts and season them with the salt and pepper. Sauté until golden brown, about 3 minutes on each side. Transfer to an oven-safe dish and bake until the juices run clear when pierced with a knife, about 25 minutes. Remove to a plate and keep warm.
- Add the onion, garlic, and mushrooms to the drippings in the pan and cook for about 1 minute over high heat. Add the vinegar and thyme and continue cooking for about 1 minute. Add ½ cup of water and cook until the liquid is reduced by half. Season to taste. To serve, slice each breast in half crosswise on the diagonal. Coat the chicken with the sauce and sprinkle with chives.
Nutritional Profile
Serving size: 1 breast
Calories: 314
Protein: 39 g
Fiber: 1 g
Fat: 14 g
Saturated fat: 7 g
Sodium: 388 mg
Vitamin A: 189 IU
Vitamin C: 4 mg
Vitamin D: 12 IU
Vitamin E: 2 IU
Zinc: 1 mg
Beta-carotene: 34 μg
Lutein and zeaxanthin: 10 μg
Credit line: Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD copyright © American Macular Degeneration Foundation, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.