Chicken a la King
Recipe from EatingWell

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.


Chicken a la King

by 5  people


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Ingredients
  • 1 1/2  pounds 
    boneless, skinless chicken breast , trimmed and cut into 1-inch cubes
  • 1/2  cup 
    all-purpose flour
  • 2   tablespoons 
    canola oil, divided
  • 10   ounces 
    white mushrooms, quartered
  • 1   
    large green bell pepper, diced
  • 3/4  teaspoon 
    salt
  • 1/2  teaspoon 
    freshly ground pepper
  • 1   cup 
    dry sherry, (see Note)
  • 1   cup 
    reduced-sodium chicken broth
  • 1   cup 
    low-fat milk
  • 1  4  ounce jar 
    sliced pimientos, rinsed
  • 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:

1.
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
Per Serving: cal. (kcal) 271, Fat, total (g) 8, chol. (mg) 66, sat. fat (g) 1, carb. (g) 15, Monosaturated fat (g) 4, fiber (g) 1, pro. (g) 28, vit. A (IU) 728.85, vit. C (mg) 41.33, sodium (mg) 401, Potassium (mg) 529, Starch () 1, Lean Meat () 3, Percent Daily Values are based on a 2,000 calorie diet
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