Chicken and Mushrooms in Garlic White Wine Sauce

Clients often ask for meal ideas, with one catch; they need to be be quick and easy. In the November 2012 issue of Cooking Light they had a section on such a topic. The recipe I liked as I read it and like even more as I prepared it was a basic chicken and mushroom recipe that first appeared in the Novemeber 2006 issue. It has a wonderful balance with protein, carnohydrate and fat and the tarragon adds a distinct flavor without going overboard.

 

Enjoy,

Bob

 

Chicken and Mushrooms in Garlic White Wine Sauce

  David Bonom Cooking Light November 2006

4 ounces uncooked wide egg noodles
1 pound skinless, boneless chicken breast halves
2 tablespoons all-purpose flour, divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
2 tablespoons olive oil, divided
1 tablespoon minced fresh garlic
1 (8 ounce) package pre-sliced exotic mushroom blend (such as shiitake, cremini and oyster)
1/2 cup white wine
1/2 cup fat free, lower sodium chicken broth
1 teaspoon chopped fresh tarragon
1 ounce Parmesan Cheese, shaved (about 1/4 cup)

1) Cook noodles accroding to the package directions, omitting salt and fat. Drain and keep warm.

2) Cut chicken into 1-inch pieces. Place the chicken pieces into a shallow dish. Combine 1 tablespoon flour, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl. Sprinkle flour mixtureover chicken; toss to coat.

3) Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add chicken; cook 4 minutes, turning to brown on all sides. Remove chicken from the pan. Add remaining 1 tablespoon oil to pan. Add garlic and mushrooms; cook 3 minutes or until liquid evaporates. Add wine; cook 1 minute. Add remaining 1 tablespoon flour; cook 1 minute, stirring constantly. Add broth, remaining 1/4 teaspoon salt and remaining 1/8 teaspoon peppee; cook 1 minute or until slightly thick, stirring frequently.

4) Return chicken to pan; cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles and tarragon; cook 1 minute or until thoroughly heated. Place about 1 1/2 cups chicken mixture on each of 4 plates; top each serving with 1 tablespoon Parmasean cheese.

Serves 4
Calories: 350
Fat: 11.1g (sat 2.6g, mono 6.2g, poly 1.4g)
Protein: 34.3.g
Carb: 26.5g
Fiber: 1.2g
Chol: 99mg
Iron: 2.5mg
Sodium: 502mg
Calc: 91 mg

 


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