Chicken With Wild Mushrooms
|Serving Size||½ of recipe|
|Total Fat||16 g|
|Saturated Fat||7 g|
|Total Carbohydrate||5 g|
|Dietary Fiber||1.5 g|
|Butter||1 ½ tablespoons|
|Mushrooms (try shiitake or crimini), cleaned and sliced||4 ounces|
|Medium yellow onion, chopped||½|
|Flat-leaf parsley, chopped||2 tablespoons|
|Parmesan cheese, grated||1 tablespoon|
|Olive oil||2 teaspoons|
|Chicken breast halves||2 (5-ounce)|
|Freshly ground black pepper||1/8 teaspoon|
- Heat butter in a medium skillet over medium-high heat. Add mushrooms and sauté for 3-4 minutes. Add the onion and sauté another 3-4 minutes, until mushrooms are tender and slightly brown. Remove from heat and stir in parsley and cheese.
- Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and season with salt and freshly ground pepper. Cook for about 5-6 minutes on each side, until the chicken is cooked through.
- Serve the mushroom-onion mixture over the chicken.
4 very lean meats; 3 fats; 1 vegetable
Preheat oven to 425˚F. Wash and scrub 2 medium-sized Yukon gold potatoes. Leave the peel on and slice lengthwise into ¼ inch strips. In a large bowl, toss with 2 teaspoons olive oil, ½ teaspoon salt, and pepper to taste. Place on a nonstick baking pan or sheet and bake for about 30-35 minutes, until golden. Turn potatoes around with a spatula a couple of times during cooking for even browning. Nutrition Info (for ½ of recipe): 189 calories; 33 g carbohydrate; 4 g protein; 5 g fat (1 g sat); 5 g fiber; 594 mg sodium. Exchanges: 2 starches; 1 fat.
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