Light and healthy coq au vin with vegetables
Discover a delightful twist on a French classic with this light and healthy Coq au Vin recipe. Featuring tender chicken breasts, hearty vegetables, and a rich blend of white wine and chicken broth, it's a nutritious dish perfect for any occasion. Enjoy the savory flavors of mushrooms, carrots, and peas enhanced by fresh thyme and tomato paste. Served with a hint of olive oil and seasoned to perfection, this dish brings a gourmet touch to your home-cooked meal.
- 04 Jun 2024
- Cook time 30 min
- Prep time 15 min
- 4 Servings
- 14 Ingredients
Coq au Vin is a classic French dish traditionally made with red wine and slow-cooked with various aromatic vegetables. This light and healthy version uses chicken breasts and white wine, making it a refreshing and nutritious meal that's perfect for a weeknight dinner. The combination of fresh thyme, mushrooms, carrots, and peas provides a wholesome balance of flavors and textures that is sure to delight your taste buds.
Ingredients:
Instructions:
- Heat a large skillet over medium heat and lightly coat it with a short spray of cooking spray.
- Add 2 teaspoons of olive oil to the skillet.
- Place the floured chicken breasts in the skillet and cook until they are golden brown on both sides, about 4-5 minutes per side. Remove the chicken and set aside.
- In the same skillet, add the diced onions and sauté for about 3-4 minutes until they become translucent.
- Add the sliced mushrooms and diced carrots to the skillet and cook for another 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
- Stir in the tomato paste, ensuring it evenly coats the vegetables.
- Pour in the white wine and chicken broth, stirring to mix well.
- Add the fresh thyme to the mixture.
- Return the browned chicken breasts to the skillet, nestling them into the vegetable mixture.
- Bring the mixture to a simmer, cover, and let it cook for about 20 minutes or until the chicken is cooked through and the sauce has thickened slightly.
- Stir in the peas and continue to cook for an additional 5 minutes until they are heated through.
- Serve the Light and Healthy Coq au Vin hot, garnished with a sprig of fresh thyme if desired.
Tips:
- 1: Ensure the chicken breasts are evenly browned before adding the liquid to enhance the flavor of the dish.
- 2: If you prefer a thicker sauce, you can add a little more flour or reduce the sauce by simmering it uncovered for a longer period.
- 3: Feel free to experiment with additional vegetables such as bell peppers, zucchini, or potatoes to customize the dish to your liking.
- 4: For a richer taste, you can use chicken thighs instead of chicken breasts.
- 5: Garnish with fresh parsley or additional thyme before serving for an extra burst of flavor and a pop of color.
This light and healthy Coq au Vin with vegetables is a simplified yet delightful take on the traditional French dish. The tender chicken breasts and medley of fresh vegetables make it a nutritious and flavorful option. Serve it with crusty bread or over a bed of rice to soak up all the delicious sauce, and enjoy a comforting and hearty meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 410 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 30g | 21% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 4.03g | 11% |
| Sugar 8g | 8% |
| Fat | |
| Fat 6g | 7% |
| Saturated 1.04g | 3% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 320ug | 35% |
| Choline 120mg | 23% |
| Vitamin B1 0.29mg | 24% |
| Vitamin B2 0.55mg | 43% |
| Vitamin B3 15mg | 92% |
| Vitamin B6 1.14mg | 67% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.30ug | 12% |
| Vitamin C 11mg | 12% |
| Vitamin E 1.05mg | 7% |
| Vitamin K 13ug | 11% |
| Minerals | |
| Calcium, Ca 45mg | 4% |
| Copper, Cu 0.38mg | 0% |
| Iron, Fe 1.73mg | 16% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 380mg | 30% |
| Potassium, K 950mg | 28% |
| Selenium, Se 40ug | 71% |
| Sodium, Na 280mg | 19% |
| Zinc, Zn 1.62mg | 15% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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