Smothered Chicken with Mushrooms & Onions

This recipe is healthy, filling, delicious and only 292 calories per serving.  I like it best served over long grain brown rice.

  • 1 large carrot, sliced ½ inch thick
  • 1 large yellow onion, thinly sliced
  • ¾ lb fresh mushrooms, cleaned, thinly sliced
  • 2 skinless boneless chicken breasts, each cut in half ( 4 pieces, 4-5 oz each)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons olive oil
  • ¼ cup all-purpose flour
  • 2 cups low-sodium chicken broth
  • ½ teaspoon dried tarragon (or 2 tablespoons fresh spice like parsley, tarragon, etc. if you have it)

Coat a large nonstick frying pan with cooking spray and place over medium-high heat.  When hot but not smoking, add the chicken breasts and sprinkle with the ½ teaspoon salt and ¼ teaspoon pepper.  Cook (turning once) until browned on both sides, about 2 minutes per side.  Transfer chicken to plate and set aside.

Return the pan to medium high heat and add the oil.  When hot but not smoking, add the carrot, onion and mushrooms and cook briskly, stirring frequently, until the vegetables have softened and are lightly browned, about 7 minutes.  Sprinkle with the flour and cook, stirring constantly, until fully blended, about 2 minutes longer.  Add the broth and tarragon (or other spice) and bring to a boil, stirring frequently until slightly thickened.  Return the chicken breasts to the pan, pushing them down into the liquid.  Reduce heat to low, cover and simmer until the chicken breasts are opaque throughout when cut into with a knife and the vegetables are tender, about 10 minutes. 

Serves 4.

Nutrition Information per Serving:

  • Calories: 292
  • Protein: 32g
  • Carbohydrates: 20g
  • Saturated Fat: 2g
  • Cholesterol: 66mg
  • Sodium: 419mg
  • Dietary Fiber: 3g

~ Based on a recipe from Williams-Sonoma Healthy Cooking, John Phillip Carroll; Williams-Sonoma Kitchen Library 1997


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