Heart Healthy Smothered Chicken

Last week, I got a new client who can’t have salt, carbs and sugar. I love this kind of challenge. My goal is to make it as flavorful as possible with no salt. This meal can be made ahead a frozen.

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Heart Healthy Smothered Chicken

Serves 4

4 boneless, skinless, chicken breasts
½ tsp salt-free seasoning of your choice (or salt and pepper)
canola or olive oil cooking spray
2 cups carrots, sliced
1 onion, chopped
1 clove garlic, minced
8 oz mushrooms, sliced
⅛ cup flour
2 cups no sodium chicken stock (see recipe below)
1 Tbs fresh thyme, chopped

Coat a non-stick skillet with cooking spray and heat over medium high heat.  Add chicken and season with seasoning of your choice.  Cook 4 minutes or until lightly browned, then remove to a plate.

Spray the skillet with more cooking spray and add the carrots, onions, and garlic.  Cook for 2 minutes, then add the mushrooms and cook until the vegetables are tender.  Stir in flour and cook 2 minutes, stirring constantly.

Add the broth and thyme.  Bring to a boil, and cook until slightly thick, stirring frequently.

Serve chicken breasts with sautéed vegetables over them.

Note:
You can freeze the chicken with the vegetables in individual containers.

Thaw in the refrigerator overnight.  Heat loosely covered in the microwave at 70% power until hot, about 2-3 minutes.

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Chicken Stock

Makes 6-8 cups

1-3 chicken carcasses
1 onion, coarsely chopped
2 carrots, coarsely chopped
2 stalks celery, coarsely chopped
2 cloves garlic, smashed
6 sprigs parsley
1 sprig thyme
1/2 tsp black peppercorns
2 bay leaves
water

Place everything in a large stock pot, cover with 4 inches of water, bring to a boil, reduce the heat and simmer for 2 hours.

Strain the solids from the stock and discard them. Optionally, let the stock cool in the fridge over night and skim off any fat before using.

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