Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 399 | |
|---|---|---|
| Total Fat | 15.0 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 4.0 g | |
| Monounsaturated Fat | 7.0 g | |
| Cholesterol | 114 mg | |
| Sodium | 521 mg | |
| Total Carbohydrate | 20 g | |
| Dietary Fiber | 5 g | |
| Sugars | 7 g | |
| Protein | 49 g | |
Dietary Exchanges
1/2 starch, 3 vegetable, 5 lean meat
Ingredients
Servings 4
Chicken and Mushroom Sauce
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1/4 teaspoon salt -
1/8 teaspoon pepper and 1/4 teaspoon pepper, divided use -
4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded -
2 teaspoons canola or corn oil and 2 teaspoons canola or corn oil, divided use -
10 ounces baby bella mushrooms, trimmed and thinly sliced (about 4 cups) -
2 portobello mushroom caps, stems discarded and dark gills scraped away, halved, and thinly sliced vertically (about 4 cups) -
8 ounces button mushrooms, thinly sliced (about 4 cups) -
1 teaspoon dried thyme -
1/4 cup water -
1 tablespoon all-purpose flour -
1/2 cup fat-free sour cream
Sauteed Greens
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2 teaspoons canola or corn oil -
5 ounces baby kale -
10 ounces baby spinach -
1 teaspoon minced garlic -
1/8 teaspoon salt -
1/4 teaspoon pepper -
2 tablespoons finely chopped, unsalted pecans -
2 teaspoons white vinegar
Directions
Tip: Click on step to mark as complete.
-
Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper over the chicken. In a large nonstick skillet or large Dutch oven, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 8 to 10 minutes, or until both sides are golden, turning over once halfway through. (The chicken won't be done at this point.) Transfer to a plate. Cover to keep warm. Set aside. -
In the same skillet, still over medium-high heat, heat 2 teaspoons oil, swirling to coat the bottom. Cook all of the mushrooms until softened, stirring frequently. Stir in 1/4 teaspoon pepper, thyme, and water. Return the chicken to the pan. Increase the heat to high. Bring to a boil. Reduce the heat to medium. Cook, covered, for 15 minutes, or until the chicken is no longer pink in the center. -
Meanwhile, in a second large nonstick skillet, heat the remaining 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the kale for 2 to 3 minutes, or until wilted, stirring constantly. Stir in the spinach and garlic. Cook for 2 to 3 minutes, or until the spinach is wilted, stirring constantly. Stir in the remaining 1/8 teaspoon salt, remaining 1/4 teaspoon pepper, and pecans. Remove from the heat. Drizzle the vinegar over the greens. Transfer the greens to a platter. Top with the cooked chicken. -
Once the chicken has been transferred out of the skillet and onto the greens, increase the heat to high. Stir the flour into the mushroom mixture. Cook for 3 to 5 minutes, or until the liquid thickens slightly, stirring constantly. Remove from the heat. Whisk in the sour cream until it dissolves. Pour the mushroom sauce over the chicken.
Cooking Tip: Mushrooms are very porous and easily soak up liquids. To prevent mushrooms from getting soggy when cleaning them, gently wipe them with a damp paper towel rather than rinsing them under running water.
Keep it Healthy: Mushrooms absorb oil as they cook in it, so the more oil added, the more these sponge-like ingredients will soak it up. Using a nonstick pan helps reduce the amount of oil needed to cook the mushrooms.
Tip: Any variety or combination of thinly sliced mushrooms can be used as long as the total yields 12 cups.
