Serves - 6 / Serving Size - 3oz chicken plus 1/3 cup sauce
Preparation Time: 10 minutes
Cooking Time: 35 minutes
6 (4oz) boneless skinless chicken breasts
2 Tblspn all-purpose flour
Salt and pepper to taste (optional)
2 Tblspn olive oil
1/2 pound sliced mushrooms
1/3 cup chopped green onions [used 1 shallot instead]
1 cup fat-free low-sodium chicken broth [used home-made - already minimal fat & low sodium]
2 Tblspn chopped fresh parsley or 1 Tblspn drived parsley flakes
1/2 tsp dried thyme leaves
1/2 cup fat-free sour cream
1/4 cup finely chopped (almost ground) walnuts, toasted
1. Coat the chicken with flour and season with salt and pepper (if using). In a large nonstick skillet, heat the olive oil over medium heat and cook the chicken 5-7 minutes or until browned on both sides.
2. Add the mushrooms, green onions, broth, parsley, and thyme. Bring the mixture to a boil, then reduce heat, cover and continue cooking for 25-30 minutes or until the chicken is tender.
3. Transfer the chicken to a serving platter and keep warm. Add the sour cream and walnuts to the skillet and heat through, but do not boil. Pour the sauce over the chicken and serve.
Exchanges: 1/2 starch / 3 lean meat
Calories - 240 Sodium - 106mg
Calories from Fat - 83 Total Carbs - 8g w/net carbs - 7g
Total Fat - 9g Dietary Fiber - 1g
Saturated Fat - 1g Sugar - 2g
Cholesterol - 69mg Protein - 30g
Source: Holly Clegg's Trim & Terrific Diabetic Cooking by Holly Clegg
- Today was one of those days where I just didn't feel like going to the store to pick up the few ingredients I didn't have. No green onions so instead used a shallot, significantly less mushrooms and ground thyme.
- Ok, now after having made this, I would definitely use green onions - totally different flavor using the shallot. Oh well.
- This was good, yet expected something different in taste because of the "walnut sauce". Now want to experiment on the "walnut sauce" part.