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
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
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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.
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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 % |
| Niacin: | 61 % |
| Folate: | 60 % |
| Riboflavin: | 38 % |
