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.

Ingredients

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

Directions

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

Nutrition Facts

per serving
calories 360
total fat 7.2g
saturated fat 1.5g
cholesterol 94mg
dietary fiber 6g
carbohydrate 40g
protein 25g
sodium 414mg
 

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.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 31 Oct 2011

Last Modified: 24 Mar 2015