Creamy mushroom chicken
- Prepare
- less than 30 mins
- Cook
- 10 to 30 mins
- Serve
- Serves 2
This high protein creamy chicken and mushroom dinner for two is really satisfying, but surprisingly low in calories. It's quick and easy to cook too, making it perfect for a weekday treat.
Each serving provides 391 kcal, 58g protein, 10.5g carbohydrate (of which 7g sugars), 11.5g fat (of which 6g saturates), 7.5g fibre and 1.1g salt.
Ingredients
- spray olive oil
- 2 chicken breasts, skinless and trimmed (200g/7oz each)
- ½ onion, finely chopped
- 1 fat garlic clove, crushed
- 100g/3½oz mixed or chestnut mushrooms, sliced
- 250ml/9fl oz chicken stock (made with ½ a stock cube)
- salt and pepper
- 100ml/3½fl oz half-fat crème fraîche
- 1 tbsp freshly chopped parsley, for garnish
- 300g/10½oz broccoli, steamed, to serve
Method
Heat the spray oil in a non-stick frying pan, add the chicken breasts and fry for about 10 minutes, or until well browned on both sides. Set aside.
In the same pan, add a little more oil and fry the onion for 2–3 minutes, or until translucent. Add the garlic and fry for another 1–2 minutes. Add the mushrooms and fry until golden-brown. If they start to stick, stir in a little stock.
Return the chicken to the pan and stir in the stock. Bring to the boil. Cover with a tight fitting lid, lower the heat and simmer for 12–15 minutes, or until the chicken is cooked through. Season with salt and pepper.
Meanwhile, cook the broccoli in boiling salted water until tender.
Stir the crème fraîche and parsley into the sauce and serve immediately with the broccoli.
Recipe tips
This recipe was written to support Food: Truth or Scare's episode on type 2 diabetes. To find out more about type 2 diabetes and get information on how to reduce your risk of this mostly preventable disease, read our article.
The calories in this recipe are reduced significantly by using low-fat crème fraîche and spray oil. Using full fat products will make the dish more luxurious. Cream can be substituted but is more prone to splitting, so take care not to boil the sauce after adding.
If you want to bulk out the meal, steamed new potatoes or mashed potato make a lovely side.
