Light and Easy "Coq au Vin"

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Chicken, mushrooms, and herbs cooked with red wine.

«Coq au vin» [pr. kohk-oh-VAHN] is a classic French casserole dish. The original recipe includes salt pork and chicken giblets puréed in a red Burgundy wine sauce. In this lighter version, I have omitted both the salt pork and the giblets, but added the olives as is often done in the southern parts of France.

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Preparation : 15 min Cooking : 45 min
330 calories/serving

Ingredients

3 tbsp olive oil 45 mL
4 chicken legs, with back, skinless 1.2 kg
1 onions, finely chopped 200 g
2 cloves garlic, minced
16 button (white) mushrooms, thinly sliced 220 g
1 cup canned tomatoes, low sodium 260 g
1 cup red wine 250 mL
2 bay leaf 0.4 g
1 sprig fresh thyme 0.4 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
16 black olives 1/3 cup

Method

  1. Heat the oil in a pan or in a pot over medium heat. Working in batches, add the chicken pieces and sauté thoroughly on each side until golden, about 10 min. Take the pieces out of the pan and set them aside on a plate.
  2. Prepare the vegetables: Finely chop the onion, mince the garlic, and thinly slice the mushrooms.
  3. Add the onion and garlic to the pan then sauté 2-3 min until they have softened, adding some oil if necessary. Add the mushrooms and cook 2-3 min until they release their water. Add the diced tomatoes, wine, bay leaf, and thyme. Scrape the bottom of the pan thoroughly and bring to a boil.
  4. Put the chicken back into the pan. Season with salt and pepper, then cover and simmer about 40 min, until the chicken is tender, turning the pieces once during the cooking.
  5. Stir in the olives 5 min before the end, then serve.

Observations

This dish can be made a few days ahead and reheated before serving.

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

330

Fat

18 g

27 %

Saturated 3.6 g
+ Trans 0 g

18 %

Cholesterol

90 mg

Sodium

300 mg

12 %

Carbohydrate

10 g

3 %

Fibre

2 g

8 %

Sugars

4 g

Net Carbs

8 g

Protein

31 g

Vitamin A

15 %

Vitamin C

18 %

Calcium

6 %

Iron

22 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Copper, Iron, Magnesium, Selenium, Vitamin A, Vitamin B12, Vitamin E
Source of  :
Calcium, Folacin, Manganese, Vitamin B1, Vitamin C, Vitamin K
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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