Lightened-Up Chicken à la King
A classic dish made lighter and fresher with chicken and tender-crisp vegetables simmered in a delicate sauce. Serve over cooked noodles or rice.
- Course Main Dishes
- Prep. Time 10 mins
- Cooking Time 25 mins
- Yields 4 servings
1/2 milk product serving(s) per person
Preparation
What You Need
Instructions
In large skillet, melt butter over medium-high heat; cook mushrooms, celery, onion, salt and pepper, stirring, for about 5 min or until tender but not brown. Stir in stock; bring to boil.
Stir in 1-1/2 cups (375 mL) of milk; bring just to simmer. Stir in chicken; reduce heat to low and barely simmer, stirring often, for 5 to 10 min or just until chicken is no longer pink inside. Push chicken and vegetables to one side of skillet.
Whisk flour into remaining milk; whisk into sauce side of skillet. Stir to combine well. Increase heat to medium and bring just to a simmer, stirring often. Cook, stirring often, for about 5 min or until sauce is slightly thickened.
Stir in asparagus and red pepper; simmer, stirring often, for about 5 min or until vegetables are tender-crisp.
Tips
Maintain the sauce at a low simmer when cooking chicken to keep the chicken tender and moist. Boiling can cause toughness.
Healthy Eating Tip: This recipe serves up an excellent source of riboflavin ' one of the vitamins important for making energy. Milk is one of the few great natural sources of riboflavin.
View the comments for this recipe and share one of your own!2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
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Nutritional Info
Per serving
Energy: 312 CaloriesProtein: 28 g
Carbohydrate: 19 g
Fat: 14 g
Fibre: 3 g
Sodium: 604 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium:
18 %
/
193
mg
Vitamin C:
100 %
/
60
mg
Niacin:
61 %
/
14
mg
Folate:
60 %
/
133
mcg
Riboflavin:
38 %
/
0.6
mg
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca
-
David
January 4th, 2010
For a bit more flare, add a heaping teaspoon of dried vegetable stock.
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