Low-carb, gut friendly, creamy chicken with mushrooms

By Dagmar
In Cooked meals
May 4th, 2014
0 Comments
1372 Views

When doing my last online shopping with an unnamed supermarket, I bought some wild mushrooms and organic chestnut mushrooms. I decided to do something with them. I had an idea of some creamy sauce, maybe with some meat… I bought chicken breasts, not the cheapest ones as these animals have poor life which reflects in the poor quality of the meat, including the nutrition profile. Ok, enough of theory.

The mushrooms were waiting in the fridge for two days until I found out what I would do with them. I googled one recipe and took an inspiration. I will write the recipe as I made it, slightly differently from the original one, which you can find here.

Ingredients for 2 people:

  • 400g chicken breast, cut in chunks
  • 3-4 shallots, cut into wedges
  • any portion of mushrooms you like, generally 200g, also any common sort of mushrooms will do the job. I used combination of the wild and chestnut ones.
  • 2-3 garlic cloves, chopped on tiny
  • leaves of 4 thyme sprigs, can be dried
  • a teaspoon of Slovak plain mustard, can be a dark French one which is also mild. It is important the mustard is not too strong.
  • 1 small pot (150 ml) of double cream (not Elmlea).
  • 1 tablespoon of hard butter (it is not blended with water or vegetable oils)
  • salt
  • black pepper
  • some fresh parsley for garnishing
  • 1 tin of bean salad mix (about 300g)

 

  1. Melt the butter on a large pan and fry chicken until just whitened throughout, not too much otherwise it would be dry. You can add little salt and freshly ground black pepper on it. When almost cooked, take the chicken off the pan an let it rest  aside.
  2. Add the mushrooms to the same pan and let it cook for 2-3 minutes.
  3. Then add the shallots and give it another few minutes until they will soften.
  4. Add the garlic, thyme, mustard and cream. Stir for a minute or two, depending on the amount of liquid. Do not let it get too thick, but my mixture was quite watery, so I let it there for a couple of minutes.
  5. Then add the chicken and let cook for another two minutes. Add salt and pepper if needed.
  6. Add the bean salad mix. Let it all heat together.
  7. Garnish with parsley.
  8. Serve hot as it is. Nothing needs to be added.

 

I have not created step-by-step photo collage for this recipe as I decided to share it with you after I made the meal. I hope that the final results looks interesting enough for you to try it. I enjoyed the meal. Hungry men might require a bigger portion though.

Mushroom chicken

And why gut friendly? Because I added pulses to it. They are not only an excellent source of slowly released carbohydrates (hence low-carb), ensuring a stable blood sugar level, but as I have discussed this in one of my articles, they promote healthy gut microflora. Our digestive system needs insoluble and soluble fiber and also the complex carbohydrates from various sources, since different carbohydrates promote growth of different strains of the beneficial bacteria, even without the need for consuming probiotics on every day basis. They simply need the right food to thrive, that’s it. And these beans (some sweetcorn can be seen there as well) were the main thing in which my recipe was different from the original one. The original recipe suggested to accompany the meal with rice or other sources of easily digested carbohydrates. By doing so, the amount of meal could serve three or even four people. I prefer it my way since I am currently on the low-carb diet. I do not go crazy about it, I occasionally have a piece of bread or start day with a portion of cheesy Nairns with an apple, but I have cut the carbs down quite a lot.

 

About "" Has 48 Posts

Graduated at London Metropolitan University: BSc (Hons) Human Nutrition in 2014. Working as a research assistant at the MRC, The University of Cambridge.

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