Dried plums (a.k.a. prunes) not only provide fiber and flavor, but they give body and richness to the finished sauce. If you can’t find bite-size dried plums, cut large dried plums into bite-size pieces.
2 teaspoons vegetable oil, such as olive or canola oil
1 1/2 cups sliced carrots
8 scallions, cut into 2-inch lengths
1 1/3 cups dry red wine
1 1/4 cups bite-size pitted dried plums (prunes)
1/2 teaspoon salt
1/2 teaspoon pepper
1 pound skinless, boneless chicken thighs, cut into 1-inch chunks
1. In a large nonstick skillet, heat the oil over medium heat. Add the carrots, and cook until they are crisp-tender, about 5 minutes. Add the scallions, stirring to coat.
2. Add the wine, dried plums, salt, and pepper, and bring to a boil. Reduce to a simmer, add the chicken, cover, and cook until the chicken is cooked through and the plums are tender, about 10 minutes.
3. With the back of a spoon, mash about one-fourth of the plums to give some thickness to the sauce. Makes 4 servings
Good source of: beta carotene, niacin, potassium, riboflavin, selenium, vitamin B6, zinc
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.