Nom Nom Nom!!! Here's what's for dinner this evening!!
This version of Chicken a la King uses low-fat milk and flour for thickening to make it plenty rich and creamy without all the saturated fat.
Makes about 6 servings.
Per serving: 267 calories; 8 g fat ( 1 g sat , 4 g mono ); 65 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 467 mg sodium; 626 mg potassium
INGREDIENTS
1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
1/2 cup all-purpose flour
2 tablespoons canola oil, divided
10 ounces white mushrooms, quartered
1 large green bell pepper, diced
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup dry sherry
1 cup reduced-sodium chicken broth
1 cup low-fat milk
1 4-ounce jar sliced red chilli, rinsed
1/2 cup sliced scallions
[b]PREPARATION[/b]
- Toss chicken and flour in a medium bowl until coated.
- Heat 1 tablespoon oil in a large pan over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes.
- Transfer the chicken to a plate.
- Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. - - Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes.
- Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
- Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often.
- Stir in chilli and the chicken and return to a simmer.
- Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes.
- Stir in scallions and serve immediately.
This version of Chicken a la King uses low-fat milk and flour for thickening to make it plenty rich and creamy without all the saturated fat.
Makes about 6 servings.
Per serving: 267 calories; 8 g fat ( 1 g sat , 4 g mono ); 65 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 467 mg sodium; 626 mg potassium
INGREDIENTS
1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
1/2 cup all-purpose flour
2 tablespoons canola oil, divided
10 ounces white mushrooms, quartered
1 large green bell pepper, diced
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup dry sherry
1 cup reduced-sodium chicken broth
1 cup low-fat milk
1 4-ounce jar sliced red chilli, rinsed
1/2 cup sliced scallions
[b]PREPARATION[/b]
- Toss chicken and flour in a medium bowl until coated.
- Heat 1 tablespoon oil in a large pan over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes.
- Transfer the chicken to a plate.
- Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. - - Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes.
- Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
- Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often.
- Stir in chilli and the chicken and return to a simmer.
- Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes.
- Stir in scallions and serve immediately.
