Health & Wellness Recipe: 30-Minute Chicken with Mushroom Sauce

4 (6-oz.) skinless, boneless chicken breast halves
2 teaspoons canola oil or olive oil
¼ plus teaspoon salt, divided
¼ teaspoon freshly ground black pepper
¼ cup chopped shallots or onion
1 (8-oz.) package pre-sliced mushrooms
2 minced garlic cloves
½ cup dry white wine or apple juice or low-sodium chicken broth
1½ teaspoons all-purpose flour
¾ cup fat-free, lower-sodium chicken broth
2 tablespoons butter or margarine
1 teaspoon minced fresh thyme or
½ teaspoon dried thyme

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound to ½-inch thickness using a meat mallet or small heavy skillet.

Heat a large nonstick skillet over medium-high heat. Add canola oil to pan; swirl to coat. Sprinkle chicken with ⅛ teaspoon salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done. Transfer chicken to a serving platter; keep warm.

Add shallots or onion and mushrooms to pan; sauté for 4 minutes or until browned, stirring occasionally. Add garlic; sauté for 1 minute, stirring constantly. Stir in wine, scraping pan to loosen browned bits; bring to a boil. Cook until liquid almost evaporates.

Sprinkle mushroom mixture with remaining ⅛ teaspoon salt and flour; cook 30 seconds, stirring frequently. Add broth to pan; bring to a boil. Cook 2 minutes or until slightly thick. Remove pan from heat; add butter and thyme, stirring until butter melts. Serve with chicken.

Yield: 4 servings (serving size: 1 breast half and ⅓ cup sauce)

Nutrition Facts per serving: 290 calories, 10.5g Total fat (4g saturated fat), 450mg sodium, 6g carbohydrate, 1g dietary fiber, 42g protein, Fiber 0.8g

Leave a Reply

Your email address will not be published. Required fields are marked *