I have two new recipes to share with y'all. Both are quick, easy and healthy.
Chicken with Mushrooms in Garlic White Wine Sauce
Old Points: 4 pts • Points+: 6 pts
Calories: 169 • Fat: 5.5 g • Protein: 22.8 g • Carb: 4.9 g • Fiber: 1.2 g • Sugar: 1.7 g
- 8 chicken tenderloins or about 3 large chicken breasts, 16 oz total
- 2 tsp butter
- 2 tsp olive oil
- 1/4 cup all purpose flour* (use rice flour if gluten free)
- 3-4 cloves garlic, minced (I used 3 T and thought it was a little too much so I would suggest 2 cloves/2T of minced garlic)
- 12 oz sliced mushrooms
- 1/4 cup white wine
- 1/3 cup fat free chicken broth
- salt and fresh pepper to taste
- 1/4 cup chopped fresh parsley
Preheat oven to 200°. Season chicken with salt and pepper. Lightly dredge in flour.
Heat a large skillet on medium heat; when hot add 1 tsp butter and 1 tsp olive oil. Add chicken to the skillet and cook on medium heat for about 5 minutes on each side, or until chicken is no longer pink. Set aside in a warm oven.
Add additional oil and butter to the skillet, then garlic and cook a few seconds; add mushrooms, salt and pepper stirring occasionally until golden, about 5 minutes.
Add wine, chicken broth, parsley; stir the pan with a wooden spoon breaking up any brown bits from the bottom of the pan. Cook a few more minutes or until the liquid reduces by half. Top the chicken with the mushroom sauce and serve.
She suggested serving it over brown rice which I think now might have absorbed some of the minced garlic better. I served with new potatoes and asparagus.
Healthy Alfredo Sauce
*Campbells Kitchen recipe
If I'm being honest nothing (and I mean nothing) compares to the full fat, made with heavy whipping cream, Alfredo sauce you find at a good Italian restaurant. But when you're craving pasta with Alfredo sauce this is one of the healthier ways to make it at home.
The below recipe is served over linguine. I served it over whole wheat penne pasta because it's all I had. Either way, I would suggest going with a whole wheat pasta to cut the calories. The only thing we didn't like about this sauce is that it was slightly bland. I think next time I will substitute the garlic powder with garlic salt.
I topped the pasta with Cajun chicken (so easy). All you do is season thawed chicken breasts with Tony's seasoning and bake at 375 for about 30 minutes (flipping halfway through).
**Cooking Tip - Always, always, always trim the fat off chicken before cooking. Nothing is worse than taking a bite of chicken with fat on it.**
1/4 cup all-purpose flour
1/4 teaspoon garlic powder
1/4 teaspoon ground black pepper
1 (14 ounce) can Swanson® Chicken
1/3 cup plain yogurt
6 cups hot cooked linguine, cooked
6 tablespoons grated Parmesan cheese
Chopped fresh parsley
|1.||Mix flour, garlic powder and pepper in saucepan. Stir in broth until smooth. Cook and stir until mixture boils and thickens. Remove from heat.|
|2.||Stir in yogurt. Toss with pasta and 4 tablespoons cheese. Sprinkle with parsley and remaining cheese.|