Saturday, March 28, 2015

Creamy Chicken with Mushrooms


When craving a hearty comfort food casserole think beyond the can of cream of mushroom soup. This dish pairs meaty mushrooms with juicy chicken breast, and a light and creamy sauce. Making your own sauce is easy, tastes better, and eliminates the preservatives and much of the sodium. Serve over brown rice, quinoa, or whole grain egg noodles and extra veggies and dinner is ready!

Did you know that mushrooms are one of the few foods that naturally contain vitamin D? Content varies on the type of mushroom with wild varieties conatining more than portabella or white mushrooms. Don't be fooled by mushrooms bland color, they are also packed with B vitamins, copper, and selenium and are often touted for their benefits in immune support, thanks to their phytonutrient profile. Cooking Tip: Mushrooms absorb water quickly and is best not to rinse or soak mushrooms. Simply wipe them down with a damp towel before use.



Creamy Chicken with Mushrooms
Makes 6 servings
Ingredients:
  • 2 pounds of boneless, skinless chicken breast (trimmed and cut into tender-sized pieces)
  • Salt and pepper, to taste
  • 4 Tbsp olive oil, divided
  • ½ cup all purpose flour
  • 1 pound (16 oz) of fresh baby bella mushrooms (thinly sliced)
  • 1 medium onion, thinly sliced
  • 3 garlic cloves, minced
Sauce:
  • 2 Tbsp unsalted butter
  • 2 Tbsp all purpose flour
  • 1.5 cups low sodium chicken broth
  • 1 Tbsp lemon juice
  • 1/3 cup half and half or evaporated milk
Directions:
  1. Season chicken with salt and pepper and dedge both sides in flour. Heat 2 Tbsp olive oil in a large frying pan (or better yet, if you one, a have a Dutch oven). Once the oil is hot add chicken and sauté until golden. You will need to work in batches so you don’t crowd the pan. Set aside on a plate if using a Dutch oven or place in a 9x13 casserole dish otherwise.
  2. Preheat the oven to 350 degrees.
  3. Add remaining olive oil, mushrooms and onions and sauté 5-8 minutes, until soft. Add garlic and sauté for 1-2 minutes. Set aside on plate or casserole dish.
  4. Melt the butter in the same pan, whisk in the 2 Tbsp flour and cook for 1-2 minutes. Add the chicken broth, and half and half and bring to a simmer.
  5. Add the chicken and the mushroom mixture to the Dutch oven (or pour the mixture into the casserole dish). Cover and bake for 45 minutes.
  6. Serve over your preference of starch (I went with a brown/wild rice mix, but could be potato or whole wheat egg noodles as well). Pair with your favorite vegetable.
Nutrition Facts: 4 oz chicken w/ mushrooms and sauce
380 calories, 19 g fat (3 g saturated), 16 g carbohydrates, 36 g protein, 300 mg sodium

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