Sautéed Chicken with Easy Mushroom Sauce
Our dietitians' favouriteThis recipe is taken from the 2000 Milk Calendar. Light, easy to make, and best of all, it's comfort food that's good for you. Serve with mashed potatoes and green salad and watch it become a family favourite.
- Prep: 10 min
- Cooking: 30 min - 35 min
Ingredients
- 2 1/4 lb (1 Kg) skinless chicken thighs or drumsticks
- 1 tsp (5 mL) paprika
- 2 tsp (10 mL) vegetable oil
- 1 onion thinly sliced
- 3 cups (750 mL) mushrooms thickly sliced
- 1 tbsp (15 mL) all-purpose flour
- 1 cup (250 mL) Milk
- Salt and pepper to taste
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Preparation
Sprinkle chicken evenly with paprika. In large nonstick skillet, heat oil over medium-high heat; cook chicken until well browned all over, about 5 min on each side. Add onion and mushrooms; cook, stirring often, for 10 min or until onions are tender and mushroom liquid has evaporated.
Whisk flour into cold milk until well mixed; pour into pan and cook, stirring, until thickened slightly. Reduce heat to medium-low; cook for 15 min longer or until juices run clear when chicken is pierced. Season with salt and pepper.
Tips
For the Adventurous: Soak 1/2 cup (125 mL) dried shiitake, porcini or other wild mushrooms in hot water for about 20 min or until softened; drain and add along with regular mushrooms.
Healthy Eating Tip: Chicken is a source of iron and potassium. It also contains lots of protein and niacin, and it is a good source of zinc. Remove the skin then cut meat from any chicken part- breasts, thighs or legs. They are all very lean once the skin is removed.
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Nutritional information
Per serving| Energy: | 312 Calories |
| Protein: | 38 g |
| Carbohydrate: | 10 g |
| Fat: | 13 g |
| Fibre: | 1.7 g |
| Sodium: | 152 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 9 % / 100 mg |
| Niacin: | 82 % |
| Zinc: | 47 % |
| Riboflavin: | 36 % |
| Phosphorus: | 33 % |
