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Pan-Seared Chicken Breasts with Creamy Mushroom Sauce

Pan Seared Chicken Breasts with Creamy Mushroom Sauce
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Pan-Seared Chicken Breasts with Creamy Mushroom Sauce

Nutrition Facts

Pan-Seared Chicken Breasts with Creamy Mushroom Sauce
CaloriesCalories
291 Per Serving
ProteinProtein
29g Per Serving
FiberFiber
1g Per Serving
×
Calories 291
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.5 g
Cholesterol 75 mg
Sodium 306 mg
Total Carbohydrate 15 g
Dietary Fiber 1 g
Sugars 3 g
Protein 29 g

Dietary Exchanges
1 starch, 3 lean meat

Ingredients

Servings   4  

  • 4 boneless, skinless chicken breast halves, about 4 oz each, all visible fat discarded
  • 1/4 tsp. salt
  • pepper (to taste)
  • 1/4 cup all-purpose flour (divided use)
  • 1 Tbsp. all-purpose flour (divided use)
  • 1 Tbsp. olive oil (divided use)
  • 1 1/2 tsp. olive oil (extra virgin preferred, plus)
  • 12 oz. button mushrooms (sliced)
  • 1 medium shallot (minced)
  • 2 medium garlic cloves (minced)
  • 1/2 tsp. dried thyme (crumbled)
  • 1 cup dry white wine (regular or nonalcoholic)
  • 1/2 cup fat-free, low-sodium chicken broth
  • 2 Tbsp. finely chopped, fresh parsley
  • 1/4 cup fat-free sour cream

Directions

Tip: Click on step to mark as complete.

  1. Put the chicken on a large plate. Sprinkle both sides with the salt and pepper. Using your fingertips, gently press the seasonings so they adhere to the chicken.
  2. Put 1/4 cup flour in a shallow dish. Dip one piece of chicken at a time in the flour, turning to coat and shaking off the excess.
  3. In a large nonstick skillet, heat 1 1/2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes, or until golden brown on the bottom. Turn over and cook for 2 to 4 minutes, or until no longer pink in the center. Transfer to a separate large plate. Cover to keep warm.
  4. Pour the remaining 1 tablespoon oil into the hot skillet, swirling to coat the bottom. Reduce the heat to medium. Cook the mushrooms and shallot for 5 minutes, or until the mushrooms are golden brown, stirring frequently.
  5. Stir in the garlic and thyme. Cook for 1 minute. Sprinkle the remaining 1 tablespoon flour over the mushroom mixture. Cook for 2 minutes, stirring constantly. Gradually pour in the wine. Cook for 2 minutes, stirring constantly to prevent lumps.
  6. Stir in the broth. Bring to a simmer and simmer for 2 minutes, or until the sauce is thickened, stirring frequently. Reduce the heat to low.
  7. Stir in the sour cream. Don’t let the mixture come to a boil, or the sour cream will curdle. Stir in the parsley. Remove from the heat and set aside.
  8. Cut the chicken diagonally. Pour the sauce over the chicken.

Tip: Serving size 3 ounces chicken and 2 tablespoons sauce
 

Nutrition Facts

Pan-Seared Chicken Breasts with Creamy Mushroom Sauce
CaloriesCalories
291 Per Serving
ProteinProtein
29g Per Serving
FiberFiber
1g Per Serving
×
Calories 291
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.5 g
Cholesterol 75 mg
Sodium 306 mg
Total Carbohydrate 15 g
Dietary Fiber 1 g
Sugars 3 g
Protein 29 g

Dietary Exchanges
1 starch, 3 lean meat

Ingredients

Servings   4  

  • 4 boneless, skinless chicken breast halves, about 4 oz each, all visible fat discarded
  • 1/4 tsp. salt
  • pepper (to taste)
  • 1/4 cup all-purpose flour (divided use)
  • 1 Tbsp. all-purpose flour (divided use)
  • 1 Tbsp. olive oil (divided use)
  • 1 1/2 tsp. olive oil (extra virgin preferred, plus)
  • 12 oz. button mushrooms (sliced)
  • 1 medium shallot (minced)
  • 2 medium garlic cloves (minced)
  • 1/2 tsp. dried thyme (crumbled)
  • 1 cup dry white wine (regular or nonalcoholic)
  • 1/2 cup fat-free, low-sodium chicken broth
  • 2 Tbsp. finely chopped, fresh parsley
  • 1/4 cup fat-free sour cream

Directions

Tip: Click on step to mark as complete.

  1. Put the chicken on a large plate. Sprinkle both sides with the salt and pepper. Using your fingertips, gently press the seasonings so they adhere to the chicken.
  2. Put 1/4 cup flour in a shallow dish. Dip one piece of chicken at a time in the flour, turning to coat and shaking off the excess.
  3. In a large nonstick skillet, heat 1 1/2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes, or until golden brown on the bottom. Turn over and cook for 2 to 4 minutes, or until no longer pink in the center. Transfer to a separate large plate. Cover to keep warm.
  4. Pour the remaining 1 tablespoon oil into the hot skillet, swirling to coat the bottom. Reduce the heat to medium. Cook the mushrooms and shallot for 5 minutes, or until the mushrooms are golden brown, stirring frequently.
  5. Stir in the garlic and thyme. Cook for 1 minute. Sprinkle the remaining 1 tablespoon flour over the mushroom mixture. Cook for 2 minutes, stirring constantly. Gradually pour in the wine. Cook for 2 minutes, stirring constantly to prevent lumps.
  6. Stir in the broth. Bring to a simmer and simmer for 2 minutes, or until the sauce is thickened, stirring frequently. Reduce the heat to low.
  7. Stir in the sour cream. Don’t let the mixture come to a boil, or the sour cream will curdle. Stir in the parsley. Remove from the heat and set aside.
  8. Cut the chicken diagonally. Pour the sauce over the chicken.

Tip: Serving size 3 ounces chicken and 2 tablespoons sauce
 

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