Chicken à la King

With low fat milk used to make the sauce, there’s no need to feel guilty over this classic creamy combination of chicken, peppers and mushrooms. This recipe has plenty of rich flavour, but without all the saturated fat. Serve over whole-wheat egg noodles.

 

Chicken à la King

Ingredients

• ½ teaspoon freshly ground pepper
• 1 cup dry sherry
• 1 cup reduced-sodium chicken broth
• 1 cup low-fat milk
• 1 x 4-ounce jar sliced pimientos, rinsed
• ½ cup sliced spring onions
• 1½ pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
• ½ cup all-purpose flour
• 2 tablespoons canola oil, divided
• 10 ounces white mushrooms, quartered
• 1 large green bell pepper, diced
• ¾ teaspoon salt

Method

1. Toss chicken and flour in a medium bowl until coated.
2. Heat 1 tablespoon oil in a large skillet over medium-high heat.
3. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes.
4. Transfer the chicken to a plate.
5. Reduce heat to medium and add the remaining 1 tablespoon oil to the pan.
6. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes.
7. Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
8. Whisk broth and milk into the reserved flour until smooth.
9. Stir the mixture into the pan.
10. Bring to a simmer, stirring often.
11. Stir in pimientos and the chicken and return to a simmer.
12. Reduce heat to maintain a gentle simmer and cook until the
    vegetables are tender and the chicken is cooked through, 5 to 7 minutes.
13. Stir in spring onions and serve immediately.

Serves 6 – Serving size: about 1 cup – Nutrition Per serving
269 calories; 8g fat; 2g fibre; 15g carbohydrate; 28g protein; 4g sugar