Monday, February 20, 2012

Chicken in Walnut Sauce

As noted in the book, walnuts are high in heart-healthy omega 3 fatty acids which you should include in your meal plans.  They are also easy to have on hand as you can store in the freezer for up one year.

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.

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