Chicken Saute with Creamy Mushroom & Leek Sauce - 10g Carbs, 1g Fibe
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From Eating Well Magazine
Yield: 4 servings
Active Time: 40 minutes
Total Time: 40 minutes
Ease of preparation: Easy
Here is one simple technique that guarantees juicy results every
time. First, pound the chicken: making it thinner ensures quick
and even cooking. Next, dredge the chicken lightly in seasoned
flour, which helps it turn deep golden brown when sauteed. After
the chicken is cooked, deglaze the skillet with broth, wine or
a little water to make a pan sauce. The liquid loosens the
flavor-boosting browned bits from the bottom of the pan, making
a tastier sauce.
Chicken
4 boneless, skinless chicken breast halves (1-1 1/4 pounds)
1/4 cup all-purpose flour
1/2 tsp salt, or to taste
Freshly ground pepper to taste
1 Tbsp extra-virgin olive oil or canola oil
Sauce
1/2 lb cremini or baby bella mushrooms, wiped clean and thinly
sliced (2 1/2 cups)
1 small leek, trimmed, washed (see Tip) and thinly sliced (3/4 cup)
1/2 cup dry white wine or vermouth
3/4 cup reduced-sodium chicken broth
1 tsp cornstarch
1/3 cup reduced-fat sour cream
3/4 tsp Dijon mustard
1/8 tsp salt, or to taste
Freshly ground pepper to taste
2 Tbsp chopped fresh parsley
1. Trim visible fat from chicken breasts. Remove the tenders (the
long thin flaps); reserve for another use (see Tip). Place trimmed
chicken breasts between 2 pieces of plastic wrap. Pound with a
rolling pin, meat mallet or heavy skillet until flattened to an
even thickness, about 1/2 inch. Combine flour, salt and pepper
in a shallow glass dish. Dredge chicken in seasoned flour, shaking
off excess. (Discard any leftover flour.)
2. Heat oil in a large nonstick skillet over medium-high heat.
Add the chicken and cook until well browned and no longer pink
in the center, 4 to 5 minutes per side. Transfer to a plate,
cover and keep warm.
3. Add mushrooms and leek to the pan; cook over medium heat,
stirring often, until most of the moisture has evaporated and
the mushrooms are beginning to brown, 4 to 6 minutes. Add wine
(or vermouth) and deglaze, scraping up any browned bits, for
about 1 minute. Mix broth and cornstarch in a small bowl. Add
to the pan and cook until thickened, 2 to 3 minutes. Stir in
sour cream and mustard; cook until heated through, about
1 minute. Season with salt and pepper. Spoon over the chicken
and sprinkle with parsley.
Per serving:
249 Calories, 8g Fat (3g Sat, 4g Mono), 74mg Cholesterol,
10g Carbs, 30g Protein, 1g Fiber, 352mg Sodium
Nutrition bonus: 632 mg potassium (32% dv)
Tips:
To clean leeks: Trim and discard coarse green tops. Split leeks
lengthwise with a sharp knife, beginning about 1 inch from the
root end and cutting toward the green end. Leave root end attached.
Swish leeks repeatedly in a basin of cold water to remove grit.
Alternatively, trim roots and ragged tops. Slice leeks and place
in plenty of water, then drain. Repeat a few times. The slices
do not absorb water or lose flavor and the process is faster.
Wrap and freeze the chicken tenders. When you have gathered
enough, use them in a stir-fry–they are the perfect size.
Remove the tough membrane with a sharp knife before cooking.