Chicken a la King
There's no need to feel guilty over this classic creamy combination of chicken, peppers and mushrooms. Our version uses low-fat milk and flour for thickening to make it plenty rich without all the saturated fat. Serve over whole-wheat egg noodles.
Prep Time:
35 mins
Total Time:
35 mins
Servings:
6 servings, about 1 cup each
Ingredients
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1 1/2 pounds boneless, skinless chicken breast , trimmed and cut into 1-inch cubes
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1/2 cup all-purpose flour
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2 tablespoons canola oil, divided
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10 ounces white mushrooms, quartered
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1 large green bell pepper, diced
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3/4 teaspoon salt
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1/2 teaspoon freshly ground pepper
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1 cup dry sherry, (see Note)
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1 cup reduced-sodium chicken broth
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1 cup low-fat milk
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1 4-ounce jar sliced pimientos, rinsed
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1/2 cup sliced scallions
Directions
1.
Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate.
2.
Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
3.
Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often. Stir in pimientos and the chicken and return to a simmer. Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes. Stir in scallions and serve immediately.
Tip:
Note: Sherry is a type of fortified wine originally from southern Spain. Don't use the "cooking sherry" sold in many supermarkets--it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.
Nutrition information
Calories 271, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 66 mg, Sodium 401 mg, Carbohydrate 15 g, Fiber 1 g, Protein 28 g, Potassium 529 mg. Daily Values: Vitamin A 15%, Vitamin C 70%. Exchanges: Starch 1,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Quick Chicken a la King
This creamy chicken with diced green or red peppers makes a perfect topping for rice or potatoes, and is a family favorite.
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