Healthy recipe: Chicken breasts with mushroom cream sauce

January 25, 2013

Yield: 2 servings

Servings: 2

Prep Time: 30 minutes

Total Time: 30 minutes

Recipe Description:

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

Recipe Ingredients:

  1. 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
  2. 1/2 teaspoon freshly ground pepper
  3. 1/4 teaspoon salt
  4. 1 tablespoon canola oil
  5. 1 medium shallot, minced
  6. 1 cup thinly sliced shiitake mushroom caps
  7. 2 tablespoons dry vermouth or dry white wine
  8. 1/4 cup reduced-sodium chicken broth
  9. 2 tablespoons heavy cream
  10. 2 tablespoons minced fresh chives or scallion greens

Recipe Steps:

  1. Season chicken with pepper and salt on both sides.
  2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
  3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Recipe Tips & Notes:

  1. Tip: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

Recipe Nutrition:

Per serving: 274 calories; 15 g fat (5 g sat, 7 g mono); 83 mg cholesterol; 5 g carbohydrate; 0 g added sugars; 25 g protein; 1 g fiber; 425 mg sodium; 402 mg potassium

0 Carbohydrate Servings

Exchanges: 1 vegetable, 3 lean meat, 2 fat logo



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