Fricassee:
the combination of two French verbs, "frire" meaning to fry and "casser" meaning to break. Fricassee is a dish that the meat is first browned before stewed with vegetables capturing robust flavorings creating a thick, chunky stew.
Ingredients:
1 lb. chicken breasts, boneless, skinless
¼ cup whole wheat flour
1 tablespoon olive oil
15 garlic cloves, finely chopped
1½ cups dry white cooking wine
2 cups plum tomatoes, seeded and diced
½ cup oil-cured kalamata olives, pitted and chopped
¼ cup fresh basil, chopped or
2 tablespoon dried basil
2 tablespoon fresh oregano, chopped or
2 teaspoon dried oregano
1 tablespoon tomato paste
salt & pepper to taste
Directions:
1. Cut chicken breasts in half lengthwise. Next place chicken between two sheets of plastic over a cutting board and pound out gently with a meat mallet using the flat side. (This will guarantee the tenderest chicken, mmmmm!) Then cut each chicken breast into 3 or 4 medium size pieces depending on chicken breast size.
2. Place flour in a shallow pie plate and dredge each chicken medallion through flour, coat well.
3. Heat oil in a large skillet or a Dutch oven over a medium-high heat. Add chicken and cook 4 minutes on each side, this will brown chicken nicely. Remove chicken from pan and set aside. Add garlic to pan and sauté for 1 ½ -2 minutes or until lightly browned. Add wine to pan, scraping pan to loosen any brown bits. Add tomato, olives, basil, oregano, and tomato paste, salt & pepper. Return chicken to pan, cover, reduce heat to low and simmer for 25-30 minutes. Serve over a bed of sautéed spinach, whole-wheat angel hair pasta or even baked polenta! Mmmmm! Bon Appetite!
Serving size: 3-4 ounces of chicken with ½ cup sauce over ½ cup spinach and ½ cup pasta or 3 slices of polenta is approximately 400 calories! | 
