And since I've been taking it easy this week, I thought I'd post a super easy chicken recipe that is full of flavor, but not full of fat or unnecessary calories. Perfect for those of us who are doing the 30 Day Shred and trying to cut back on our eating. Yup, I'm very proud of myself for sticking with my work out routine while I'm still on the mend. I'm on day 4 of the Shred, and goin' strong! I will admit that after the first day was when I came down with this cold so I did yoga instead, but I'm ok with that. Better to do something different than give up altogether. :)
The recipe comes from one of my absolute FAVORITE cook books, Quick & Healthy Recipes and Ideas: For People Who Say They Don't Have Time to Cook Healthy Meals. If you're stuck in a rut and you really are determined to eat healthy, then get this book. It will save you SO much time, effort, energy, stress... plus it'll get you eating healthy in no time flat. I've made a bunch of recipes from this book, and all of them take roughly 20-30 minutes to prepare and are downright delicious AND family friendly!
Each recipe also has a nutritional breakdown, this particular recipe I'm about to share has.. check this out... 205 calories per serving!!! You really can't get much more low-cal than that!
Chicken Breasts in Mushroom Sauce
Adapted from Quick & Healthy Recipes and Ideas: For people who say they don't have time to cook healthy meals
Preheat your oven to 350.
First you sautee 2 cups of sliced mushrooms and 2-3 green onions. If you're really trying to trim the fat you can use cooking spray as a medium, but I used a tablespoon of olive oil.
While your mushrooms get goin' get out some sort of plasticware with a lid, you're going to shake up the sauce. Add 2 T of flour to 1/4 cup of water.
Put the lid on and shake it up to mix.
Then add 2 T of wine. I used red, but I've made this before with white and it's also really good that way. If you don't like the way wine tastes in food then you could always use chicken stock or balsamic vinegar, either option would be good.
Then you add 1/2 cup of non-fat plain yogurt.
Add some salt and pepper to taste, if you're like us you'll use quite a bit. Feel free to omit the salt if you have high blood pressure.
Then you add 1 t of instant chicken bouillon or 1 cube crushed.
Put the lid back on and shake it all up.
Be sure to check your mushrooms while you make the sauce, stirring as needed until they look like this.
Then pour in the sauce... ooooooh yeah...
Let it simmer, stirring constantly, until the sauce gets thickened and the flavors get all happy with the mushrooms.
Place your chicken in a baking dish, I only used 2 chicken breasts because... there's really just 2 of us. But the recipe in the book calls for 4 breasts, and there is plenty of sauce to cover 4, so make however many chicken breasts you'll need.
Then pour the mushroom sauce on top of the chicken, and sprinkle the Mystery Spice: Paprika generously over it.
I know... Paprika isn't really a mystery spice to me. Just check This out. But I've got a lot of it hanging around that I'd like to use up and part of the goal of this challenge is using things in your spice cabinet that need to be used.
Like I said, I'm takin' it easy this week. :)
If you don't like paprika, or if you're like a friend of mine who is allergic to it, then you can certainly leave it out. You won't hurt my feelings.
But it really does add something to this chicken... and it is scrumptious!
Even if it is only 205 calories!
Chicken Breasts In Mushroom Sauce
2 cups sliced mushrooms
1/4 cup chopped green onions
2 T flour
1/4 cup water
2 T dry sherry or wine
1/2 cup non-fat plain yogurt
1/4 t salt (optional)
1/8 t black pepper
1 tsp. instant chicken bouillon or 1 chicken bouillon cube crushed
1 lbs. skinless, boneless chicken breasts
1/4 tsp. paprika
Preheat oven 350 degrees. Sautee mushrooms and green onions in a non-stick skillet that has been sprayed with cooking spray (or use 1 T olive oil). Shake flour with water in plastic container with lid. Add next 5 ingredients to flour/water mixture, shake again. Pour into mushrooms, stirring constantly, until sauce thickens. Place chicken in a baking dish, pour mushroom sauce over the chicken. Sprinkle with paprika. Bake in the oven for 20-30 minutes or until chicken reaches 170 degrees on an instant read thermometer.
Have a Mystery Spice recipe that you'd love to share? Then Link up and tell the world! And be sure to visit other linkers to get more great meal ideas!
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3 comments:
I thought you were going to be doing cream of mushroom soup, but of course not! You rock!
This really does look fantastic.
That looks really good. I'm going to have to try it!
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