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Saturday, January 3, 2015

Super Food Saturday- Chicken in White Wine Sauce

Today's recipe is not really super healthy, but it is super tasty. We all need a treat once in a while.  The butter in this dish keeps this from being strictly a healthy recipe.  I do use half olive oil to keep it reasonable.

I cooked this dish last week for my Texas family. I was using my sister-in law's cast iron enameled cooking pot. It is a Cook's and you can get it at J. C. Penney or Overstock.  The largest size they carry is a 7 quart and retails for about $60.

I enjoyed cooking so much in this pot I bought a set for myself of all three sizes.  I usually cook this in a cast iron frying pan. It was nice to have the deeper sides of a pot. If you have never cooked on cast iron, give it a try. It heats up quickly, has even heat and retains heat.  The enamel coating also cleans up easily.

The dish is very scale able. I made this for 4 last week. Use about 1/2 a chicken breast per person.  I served this on noodles when I made it last week, but I usually serve it over baked potatoes.  The sauce is really good on hot buttered baked potatoes. Rice, couscous or quinoa would all work.

You can see in the picture there are also green beans in the picture. These were left from Christmas dinner,so I threw them in. It was about a cup of green beans.  Do not use canned, they will be too mushy.   I liked this addition so much, I am going to include them when I make this the next time.

 4 boneless, skinless chicken breast, cut into bite size pieces.
1/2 white onion chopped
2 cloves garlic chopped.
1/4 cup flour
1 teaspoon lemon pepper
1/2 stick of butter
1/2 cup olive oil
1 basket grape tomatoes ( can also use three Roma tomatoes chopped)
1  8 ounce package mushrooms (usually use portabella)
1/2 bottle white wine
salt and pepper to taste

Add the lemon pepper to the flour.  Coat the chicken pieces in the flour. Set aside.
Heat the butter and olive oil in a dutch oven or frying pan over medium heat. When hot add the chicken pieces and cook until brown.Add the onions, mushrooms and garlic.  Add more butter if needed to keep the mixture from burning. Turn the heat to low and add the wine.  Simmer until the sauce thickens. Add more wine if needed.  When sauce has thickened add the tomatoes and any other vegetables being used.  Simmer for a couple of minutes, just until the vegetables are heated.  Salt and pepper to taste.

Makes 6 servings


Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 158 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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