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20 minute dinner recipes

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Chicken a la King

http://www.eatingwell.com/recipes/chicken_a_la_king.html

From EatingWell:  EatingWell for a Healthy Heart Cookbook (2008)

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.

6 servings, about 1 cup each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

Preparation

  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.

Nutrition

Per serving : 267 Calories; 8 g Fat; 1 g Sat; 4 g Mono; 65 mg Cholesterol; 15 g Carbohydrates; 27 g Protein; 1 g Fiber; 467 mg Sodium; 626 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat

Tips & Notes