Lightened-Up Chicken à la King

Our dietitians' favourite

This recipe is taken from the 2006 Milk Calendar. A classic dish made lighter and fresher with chicken and tender-crisp vegetables simmered in a delicate sauce. Serve over cooked noodles or rice.

  • Prep: 10 min
  • Cooking: 25 min
Yields 4 servings
lightened up chicken a la king

Ingredients

  • 2 tbsp (30 mL) butter
  • 2 cups (500 mL) sliced mushrooms
  • 2 stalks celery sliced
  • 1 onion chopped
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 1/2 cup (125 mL) chicken stock
  • 2 cups (500 mL) Milk
  • 1 lb (450 g) boneless skinless chicken thighs or chicken breasts cut into 1-inch (2.5 cm) chunks
  • 2 tbsp (30 mL) all-purpose flour
  • 2 cups (500 mL) chopped asparagus or green beans
  • 1 red bell pepper diced

Preparation

In large skillet, melt butter over medium-high heat; cook mushrooms, celery, onion, salt and pepper, stirring, for about 5 min or until tender but not brown. Stir in stock; bring to boil.

Stir in 1-1/2 cups (375 mL) of milk; bring just to simmer. Stir in chicken; reduce heat to low and barely simmer, stirring often, for 5 to 10 min or just until chicken is no longer pink inside. Push chicken and vegetables to one side of skillet.

Whisk flour into remaining milk; whisk into sauce side of skillet. Stir to combine well. Increase heat to medium and bring just to a simmer, stirring often. Cook, stirring often, for about 5 min or until sauce is slightly thickened.

Stir in asparagus and red pepper; simmer, stirring often, for about 5 min or until vegetables are tender-crisp.

Tips

Maintain the sauce at a low simmer when cooking chicken to keep the chicken tender and moist. Boiling can cause toughness.

Healthy Eating Tip: This recipe serves up an excellent source of riboflavin ' one of the vitamins important for making energy. Milk is one of the few great natural sources of riboflavin.

Learn more about

Nutrition

Nutritional Information

per serving
Energy: 312 Calories
Protein: 28 g
Carbohydrate: 19 g
Fat: 14 g
Fibre: 3 g
Sodium: 604 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 18 % / 193 mg
Vitamin C: 100 % / 60 mg
Niacin: 61 % / 14 mg
Folate: 60 % / 133 mcg
Riboflavin: 38 % / 0.6 mg