Chicken Breasts with Mushroom Cream Sauce {Healthy}

INGREDIENTS

• 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon canola oil
• 1 medium shallot, minced
• 1 cup thinly sliced shiitake mushroom caps
• 2 tablespoons dry vermouth, or dry white wine
• 1/4 cup reduced-sodium chicken broth
• 2 tablespoons heavy cream
• 2 tablespoons minced fresh chives, or scallion greens
  
  

  PREPARATION

  1. Season chicken with pepper and salt on both sides.
  2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
  3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

  TIPS & NOTES

  • Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

  NUTRITION

  Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein;1 g fiber; 373 mg sodium; 370 mg potassium.
  Nutrition Bonus: Selenium (34% daily value).
  Exchanges: 1 vegetable, 3 lean meat, 2 fat

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Baked Chicken Breasts With Parmesan Crust

Ingredients
2 tablespoons dijon mustard
1/2 teaspoon thyme leaves, chopped
Kosher salt
1/4 teaspoon cayenne pepper
4 boneless, skinless chicken breast halves (about 8 ounces each)
3/4 cup freshly grated parmesan cheese
3/4 cup panko or dried coarse baguette breadcrumbs
Cooking spray
Directions
Preheat the oven to 450 degrees F.

Mix the mustard, thyme, 1/2 teaspoon salt and the cayenne in a medium bowl. Add the chicken breasts and turn to coat completely; set aside.

In a medium shallow bowl, combine the parmesan and panko. Dredge the chicken pieces in the panko mixture, coating evenly and heavily, and pressing the coating into the meat.

Put the chicken on a rack set over a baking sheet, spray with a quick burst of cooking spray and put the sheet in the middle of the oven. Bake until the chicken is golden and cooked through, 15 to 20 minutes. Let rest 5 minutes before cutting or serving.

Per Serving: Calories: 402; Total Fat: 14 grams; Saturated Fat: 6 grams; Protein: 54 grams; Total carbohydrates: 8 grams; Sugar: grams; Fiber: 1 gram; Cholesterol: 155 milligrams; Sodium: 885 milligrams

Photograph by Charles Masters

Source: http://www.foodnetwork.com/recipes/ted-allen/baked-chicken-breasts-with-parmesan-crust-recipe/index.html

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Easy Honey Mustard Mozzarella Chicken

Ingredients:

• 4 skinless, boneless chicken breast halves
• 3/4 cup honey
• 1/2 cup prepared mustard
• lemon pepper to taste
• 4 slices bacon, cut in half
• 1 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375 degrees F (190 degrees C).
2. Place the chicken breast halves in a baking dish, and drizzle evenly with honey and mustard. Sprinkle with lemon pepper.
3. Bake chicken 25 minutes in the preheated oven. Top each breast half with 2 bacon slice halves, and sprinkle evenly with cheese. Continue baking 10 minutes, or until chicken juices run clear, bacon is crisp, and cheese is bubbly.

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Lemon Chicken Romano

Ingredients

• 2 (8 oz) boneless, skinless chicken breasts, trimmed, halved horizontally*, and pounded to 1/2-inch thick
• 2 oz shredded Whole Milk Mozzarella cheese (1/2 cup)
• 2 oz shredded Provolone cheese (1/2 cup)
• 1 large egg
• 1 Tbsp all-purpose flour
• 1/2 cup Panko bread crumbs
• 1 1/2 oz finely shredded Romano cheese (1/2 cup)
• 1 Tbsp chopped fresh oregano
• Zest of 1 lemon (2 tsp)
• 1/2 tsp garlic powder
• Salt and freshly ground black pepper
• 2 1/2 Tbsp vegetable oil
• 2 1/2 Tbsp extra virgin olive oil
• Lemon slices or wedges for serving (you can just use the one that was zested)

Directions

• Preheat oven to 350 degrees. Sprinkle each side of the chicken cutlet lightly with salt (about 1/16 tsp per each side), let stand at room temperature 20 minutes. Combine Mozzarella and Provolone cheese in a bowl, set aside.
• In a shallow dish, whisk together flour and egg until smooth. In a separate shallow dish, toss together Panko bread crumbs, Romano cheese, oregano, lemon zest, garlic powder and 1/4 tsp pepper. Pat chicken dry with paper towels. Working with 1 chicken cutlet at a time, dredge chicken in egg mixture coating both sides and allowing excess to run off, then immediately transfer to Romano mixture and coat both sides with mixture, while pressing gently to allow crumbs to adhere. Transfer chicken to a plate and repeat process with remaining chicken cutlets. Pour 2 1/2 Tbsp olive oil and vegetable oil into a 10-inch non-stick skillet and heat over medium-high heat. Once oil is hot, add 2 coated chicken cutlets and fry without moving them until bottom is crispy and golden brown, about 2 minutes, then using metal tongs rotate to opposite side and cook until golden brown, about 2 minutes longer. Transfer fried chicken to a large plate lined with paper towels to drain. Repeat process with remaining 2 pieces of chicken.
• Place cutlets on rimmed baking sheet, sprinkle tops with Mozzaralle cheese mixture and transfer to preheated oven to bake until internal temperature registers 165 degrees on an instant read thermometor, about 12 minutes (you can broil during the last 1 - 2 minutes if desired). Remove from oven and garnish with lemon slices or wedges, serve warm. Squeeze fresh lemon juice from lemon slices over chicken just before enjoying.
• *freeze chicken breasts for 15 minutes to help slice easier, then lye breast flat and trim into two pieces through the thickness of the breast.

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Healthy quiche

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Pastry

~ 300g almond meal

~ 3 large free range organic eggs

~ Pinch of salt and black pepper

~ 4tsp linseeds

~ 4tbsp macadamia nut oil

Quiche Filling

~ 6-8 eggs (depending on how big your quiche dish is)

~ 75ml skim milk

~ 60g reduced fat feta similar cheese

~ 8 small mushrooms, sliced

~ ½ red capsicum, deseeded and diced

~ ½ red onion, diced

~ Bunch of aspargus, woody ends removed

~ 150g cherry tomatoes

~ Salt and black pepper

Oven

~ Preheat oven to 200ºC (or 180ºC fan forced)

To make the pastry

1. Combine the almond meal, eggs, linseeds pepper and salt together until a soft dough is formed. You may need to add a little more oil or almond meal depending on the consistency. The dough needs to be reasonably firm and not too sticky.

2. Line a 25cm pie or quiche dish with baking paper and grease with a little macadamia nut oil.

3. Flatten the dough with the palms of your hands and mould into the lined dish, covering the base and side with the dough. (You can roll it flat with a rolling pin but I find it a little difficult with a ground nut based dough)

4. Neaten the edges of the pastry case with a knife or your fingers.

5. Prick base all over with a fork. Place sheet of baking paper over pastry. Half fill with baking beans or rice. Place onto try and bake in the middle of the oven for around 10 minutes.

6. Remove beans and paper and bake for a further 5 minutes until base is just hard and a little golden.

To make the filling

1. Meanwhile, in a non-stick pan lightly fry the onion, capsicum and mushrooms until just soft.

2. Arrange the cooked vegetables in the pastry case.

3. Whisk the eggs and milk with a little salt and pepper.

4. Pour the egg mixture over the vegetables and arrange the asparagus and tomatoes in the egg mixture.

5. Crumble over the feta

6. Bake for 35 minutes in the oven until golden and just set in the middle.

Serving suggestions - Serves 8

~  Serve warm with vine roasted tomatoes and a green salad tossed with fresh lemon, salt, pepper and extra virgin olive oil (as pictured).

~ Serve cold as a healthy high protein snack.

~ You can also use almost any vegetables or cheese. Another delicious variation I like to make contains fresh flaked salmon, chives and low fat crème cheese.

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