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Metabolic Cooking - Fat Loss Cookbook

Metabolic Cooking - Fat Loss Cookbook
Metabolic Cooking - Fat Loss Cookbook
Saturday, 4 January 2014

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

Makes: 2 servings
Active Time: 30 minutes
Total Time: 30 minutes








Chicken Breasts with Mushroom INGREDIENTS:

  1. 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
  2. 1/2 teaspoon freshly ground pepper
  3. 1/4 teaspoon salt
  4. 1 tablespoon canola oil
  5. 1 medium shallot, minced
  6. 1 cup thinly sliced shiitake mushroom caps
  7. 2 tablespoons dry vermouth, or dry white wine
  8. 1/4 cup reduced-sodium chicken broth
  9. 2 tablespoons heavy cream
  10. 2 tablespoons minced fresh chives, or scallion greens


Chicken Breasts with Mushroom Preparation:

Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

TIPS  NOTES:

Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

NUTRITIONS:

Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.

Nutrition Bonus: Selenium (34% daily value).

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