Place flour in a shallow dish. Cut each chicken breast
in half on the diagonal to get 4 portions about equal in weight. (Two
will be smaller but thicker, the other two larger but thinner.) Sprinkle
the chicken with 1/4 teaspoon each salt and pepper and dredge in the
flour. Whisk water with 2 tablespoons of the leftover flour in a small
bowl; set aside.
Heat 1 tablespoon oil in a large nonstick skillet over
medium-high heat. Reduce heat to medium and add the chicken. Cook,
turning once or twice, until lightly browned on all sides, 5 to 7
minutes total. Transfer to a plate.
Add the remaining 1 tablespoon oil to the pan; reduce
heat to medium-low. Add mushrooms, carrots, onion and rosemary and cook,
stirring occasionally, until the vegetables are softened and browned in
spots, about 5 minutes. Add broth, wine, tomato paste and the remaining
1/4 teaspoon each salt and pepper. Stir until the tomato paste is
dissolved. Bring to a simmer.
Return the chicken and any accumulated juice to the pan.
Cover, reduce the heat to maintain a simmer and cook, stirring once or
twice, until an instant-read thermometer inserted into the thickest part
of the breast registers 165°F, 15 to 20 minutes. Transfer the chicken
to a serving plate.
Increase the heat under the sauce to medium-high. Stir
the water-flour mixture, add it to the pan and cook, stirring, until the
sauce is thickened, about 1 minute. Serve the chicken with the sauce,
sprinkled with parsley.
10 g fat
( 2 g sat , 6 g mono
68 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 28 g protein; 2 g fiber; 641 mg sodium; 623 mg potassium. Nutrition Bonus: Vitamin A (125% daily value), Potassium (19% dv) Carbohydrate Servings: 1 Exchanges: 1 carbohydrate (other), 2 lean meat, 1 1/2 fat