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.

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.


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

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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