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Lightened-Up Chicken à la King
4 serving(s)
Ingredients
2 tbsp (30 mL) butter

2 cups (500 mL) sliced mushrooms

2 stalks celery, sliced

1 onion, chopped

1/2 tsp (2 mL) salt

1/4 tsp (1 mL) pepper

1/2 cup (125 mL) chicken stock

2 cups (500 mL) milk, divided

1 lb (500 g) boneless skinless chicken thighs or breasts, cut into 1-inch (2.5 cm) chunks

2 tbsp (30 mL) all-purpose flour

2 cups (500 mL) chopped asparagus or green beans

1 sweet red pepper, diced
Preparation

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.

Nutrional information per serving
Nutrient
% DV*
Energy
Protein
Carbohydrates
Fat
Fibre
Sodium
312 Calories
28 g
19 g
14 g
3 g
604 mg
Calcium
Vitamin C
Niacin
Folate
Riboflavin
18 % / 193 mg
100 %
61 %
60 %
38 %
* 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.
100% Canadian Milk