Sun-dried Tomato Mushroom Chicken

March 9, 2017

 

This chicken is cream free, cutting out all the calories of a cream sauce, but not sacrificing any of the taste! By adding shiitake mushrooms, you're giving your immune system a boost, and your tastebuds a treat.

 

Yields: 4 servings

 

What you'll need:

-1 package organic free range chicken breasts, halved

-2 tbsp whole wheat flour

-2 tbsp fresh parmesan cheese

-salt and pepper to taste

 

For the sauce:

-2 tbsp reserved sun dried tomato oil

-2 tbsp garlic, minced

-1 cup shiitake mushrooms, sliced

-7 oz sun dried tomato in olive oil, drained & oil reserved

-1 1/2 cups organic low fat milk

-1/3 cup fresh parmesan cheese

-2 tbsp whole wheat flour mixed with 2 tbsp milk

-1 tsp basil

-1 tsp oregano

-1 tsp parsley

-2 tbsp fresh basil, shredded, to serve

 

What to do:

1. In a small bowl, combine flour, parmesan, salt and pepper

2. Dredge chicken in flour mixture, shake off excess and set aside

3. Heat 1 tbsp of reserved oil over medium-high heat, cook chicken (about 6 min per side)

4. Remove chicken to warm plate

5. Add remaining tbsp of reserved oil to pan, sautee garlic about 1 minute until fragrant

6. Add sun dried tomatoes and mushrooms, cook until mushrooms are soft

7. Reduce heat to low-medium, add milk and simmer, stirring occasionally

8. Season with salt and pepper, and add the flour/milk mixture to the center, stirring in slowly

9. Add in the parmesan cheese, cook until melted through sauce

10. Add chicken back to pan, top with fresh basil

 

ENJOY!

 

**Serve over whole wheat pasta, brown rice or veggies.

 

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