Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 60 minutes, including cook time

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp. olive or canola oil
• 10 oz. alcohol-free red wine
• 10 oz. beef broth
• 1 tbsp. cornstarch
• 1 tbsp. catsup
• ¼ tsp. thyme
• 2 bay leaves
• 2 cloves garlic
• salt and pepper to taste

Directions:

1. Whisk cornstarch into beef broth; set aside.
2. In nonstick skillet, heat olive oil over medium-high heat. Make sure oil is hot before browning chicken.
3. Brown chicken on all sides: 2 minutes on each big side, 45 seconds on each thin side.
4. Reduce heat to low and season chicken with salt and pepper to taste.
5. Cook an additional 5 minutes per side.
6. Add wine, beef broth/cornstarch, catsup, thyme, bay leaves, and garlic. Bring to boil. Reduce heat and simmer for 30 minutes, covered. Sauce will thicken slightly.

Makes: 4 servings

Serving size: 1 chicken breast + sauce

Nutritional analysis (per serving):
262 calories
36 g protein
5 g fat
1 g sat. fat
6 g carbohydrate
82 mg cholesterol
518 mg sodium
32 mg calcium
2 mg iron
9 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of protein, B6, and niacin, which are important during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009

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