Chicken Breast manages to find its way in quite a handful of recipes; it’s simply great in taste and packs a good deal of “clean protein”. Before we dive right into the good stuff, let’s take a look at some “good to know” facts about this commonly-loved meat.
Since we’re mainly geared towards preparing healthy chicken recipes, let’s take apart a few well-known bits. Certain cuts of chicken meat are actually healthier than others; not all are alike. Also, fried chicken prepared in lots of oil, sugar or other fat-inducing ingredients unnecessarily adds a lot of calories, which is obviously something we don’t want.
You’ve probably come across many diet regimens that recommend keeping clear of dark meat chicken (thighs) based on the high number of calories it has. Dark meat chicken is not nearly as unhealthy as we have been led to believe all along. It’s an abundant source of myoglobin, an iron-packed compound found in muscle cells. Dark meat also contains more zinc and B vitamins than white meat (breast).
However, the fact that dark meat contains more calories and fat than white cannot be simply discarded. Dark meat tends to pack a greater nutritional punch, but you may want to steer clear if losing or maintaining weight is among your fitness goals.
White meat chicken breast skin contains a whopping 340 calories which practically amounts to a full meal. Removing the skin ditches a good 100 calories from the dish. The skin also contains a startlingly high amount of fat – 14g with the skin Vs just 3g with the skin removed. You know where to go from here.
Here’s what you’ll need to prepare the wonderful delight that’s in store for you today:[list type=”icon-arrow”]
- 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed
- 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[/list]
Making it is a breeze:
- Season chicken with pepper and salt, both sides
- Heat oil in a medium skillet, set on medium heat
- Add chicken and cook; turn once or twice, adjust heat to prevent burning
- Keep cooking until brown; check with instant-read thermometer inserted into the thickest part – should register 165°F after 12 to 16 mins
- Put it on a plate and tent with foil to keep warm
- Add shallot to pan and cook. Stir until fragrant – usually 30 secs
- Add mushrooms. Cook while stirring occasionally until tender – 20mins
- Pour vermouth or dry wine. Simmer until it evaporates. Scrape up brown bits – 1 min
- Pour in broth and cook until reduced to half – 1 to 2 mins
- Stir in cream and chives, return to a simmer
- Return chicken back to the pan, turn to coat with sauce.
- Cook until heated thoroughly – 1 min[/list]
Your dish is good to go and you are ready to take in a little chicken breast and mushroom delight!