Light Chicken in White Wine Mushroom Sauce
Ingredients
- 2 tablespoons corn oil margarine
- 4 tablespoons all-purpose flour
- ¾ cup defatted chicken stock
- ½ cup skim milk
- 1 tablespoon canola oil
- 3 boneless skinless chicken breasts, halved (about 1 1/2 lbs total)
- 8 ounces fresh mushrooms sliced (about 3 cups)
- 1 cup dry white wine
- 1 cup water
- ½ cup 2% milk
- ¾ teaspoon salt
- ¼ teaspoon dried tarragon leaves crushed
- Dash of garlic powder
- ¼ teaspoon freshly ground black pepper
- 2 tablespoons chopped green onions
- 2 tablespoons chopped fresh parsley
Instructions
Preheat Oven:
- Preheat the oven to 350°F (175°C).
Prepare Sauce:
- In a medium saucepan, melt 1 tablespoon of margarine.
- Add 3 tablespoons of flour and stir over medium heat for 1 minute, being careful not to brown the flour.
- Gradually add the chicken stock and skim milk, whisking constantly until the mixture comes to a boil.
- Continue to cook for 1 minute more, then set aside.
Cook Chicken:
- In a large skillet, melt the remaining tablespoon of margarine along with canola oil over medium heat.
- Add the chicken breasts and cook until browned on both sides, about 5 minutes per side.
- Remove the chicken from the skillet and place in a baking dish coated with non-stick vegetable spray.
Cook Mushrooms:
- In the same skillet, cook the sliced mushrooms for 5 minutes.
Prepare Sauce:
- Stir in the remaining tablespoon of flour, the white wine, and water into the skillet with the mushrooms.
- Simmer, stirring, until the sauce thickens, about 10 minutes.
- Stir in the 2% milk, salt, tarragon, garlic powder, and black pepper.
Bake:
- Pour the sauce over the chicken in the baking dish.
- Bake, uncovered, until the chicken is hot and cooked through, about 45 minutes.
Garnish and Serve:
- Sprinkle the cooked dish with chopped green onions and parsley.
- Bake for an additional 5 minutes.
Serve:
- Serve the chicken in white wine mushroom sauce hot, accompanied by your choice of side dishes.
Notes / Tips / Wine Advice:
Wine Advice:
Pair this light chicken dish with a crisp and dry white wine such as Sauvignon Blanc or Chardonnay. These wines will complement the flavors of the dish and enhance the overall dining experience.Nutritional Information
Calories: 300 kcal | Carbohydrates: 15 g | Protein: 30 g | Fat: 10 g | Fiber: 2 g | Sugar: 5 g
