Recipe: Pasta with Chicken in Mushroom Sauce - Article: Caps Off to the Mushroom
Main Dishes - MeatlessCAPS OFF TO THE MUSHROOM
Source: the American Institute for Cancer Research
Good things come in small packages. Like mushrooms.
Mushrooms provide a variety of nutrients with few calories. There are just nine calories in one-half cup of raw diced pieces, or 21 calories in one-half cup of mushrooms cooked without added fat. (They shrink down when cooked, so a half-cup cooked contains a lot more mushrooms than a half-cup raw.)
In recent years, research has increasingly looked at health benefits from the phytochemicals in mushrooms that may stimulate the immune system or block activity that could promote breast cancer in post-menopausal women. Mushrooms also are a good source of the antioxidant mineral selenium, which may offer some protection from prostate cancer.
Both the texture and flavor of mushrooms can differ from one variety to another. The white cultivated, or button, mushroom available in most supermarkets has a smooth cap and a mild, earthy taste.
Choose mushrooms that feel firm to the touch and are evenly colored. Pass up ones that have soft spots, a darkish surface or are broken. If they are to be cooked, pick those that are the same size so they will cook evenly.
Fresh mushrooms can be refrigerated up to three days. Washing them makes them mushy, so simply wipe them with a damp paper towel just before using.
Mushrooms are good additions to one-pot meals. The following recipe provides enough chicken for two meals, plus one to two servings of vegetables along with a grain.
PASTA WITH CHICKEN IN MUSHROOM SAUCE
1 split, skinless chicken breast with ribs (2 halves)
4 skinless chicken thighs
1 tsp. extra virgin olive oil
1 medium onion, chopped
1 garlic clove, minced
1/4 lb. white mushrooms, coarsely
1 can (28 oz.) diced tomatoes
1 tsp. each oregano and basil
1/8 tsp. red pepper flakes, or according to taste
4 Tbsp. grated Parmesan cheese
1/2 lb. whole-wheat pasta chopped
Coat a large, non-stick skillet with cooking spray. Heat pan over medium-high heat until hot. Brown chicken lightly, about 8 minutes, turning pieces occasionally so they color on all sides. Transfer chicken to a plate.
Heat oil in the pan. Saute onions and garlic until translucent, about 4 minutes.
Add mushrooms. Saut until they release liquid, about 4 minutes.
Add tomatoes with their liquid, oregano, basil, and pepper flakes, if using. Season with salt and pepper. Return chicken to the skillet. Simmer until chicken is white at the bone, about 40 minutes, turning it after 25 minutes. Transfer chicken pieces to plate and set sauce aside.
When cool enough to handle, pull the chicken meat from the bones. There will be about 8 ounces of white meat and 6 of dark meat. Wrap the white meat in plastic wrap or foil and refrigerate until ready to use another time. Mix the dark meat into the sauce.
Cook pasta according to package directions.
TO SERVE:
Drain pasta and divide among 4 bowls. Reheat chicken/sauce under low heat until hot. Spoon sauce over pasta. Sprinkle with cheese and serve.
Makes 4 servings
Per serving: 414 calories, 9 g. total fat (3 g. saturated fat), 57 g. carbohydrate, 29 g. protein, 11 g. dietary fiber, 382 mg. sodium.
Source: the American Institute for Cancer Research
Good things come in small packages. Like mushrooms.
Mushrooms provide a variety of nutrients with few calories. There are just nine calories in one-half cup of raw diced pieces, or 21 calories in one-half cup of mushrooms cooked without added fat. (They shrink down when cooked, so a half-cup cooked contains a lot more mushrooms than a half-cup raw.)
In recent years, research has increasingly looked at health benefits from the phytochemicals in mushrooms that may stimulate the immune system or block activity that could promote breast cancer in post-menopausal women. Mushrooms also are a good source of the antioxidant mineral selenium, which may offer some protection from prostate cancer.
Both the texture and flavor of mushrooms can differ from one variety to another. The white cultivated, or button, mushroom available in most supermarkets has a smooth cap and a mild, earthy taste.
Choose mushrooms that feel firm to the touch and are evenly colored. Pass up ones that have soft spots, a darkish surface or are broken. If they are to be cooked, pick those that are the same size so they will cook evenly.
Fresh mushrooms can be refrigerated up to three days. Washing them makes them mushy, so simply wipe them with a damp paper towel just before using.
Mushrooms are good additions to one-pot meals. The following recipe provides enough chicken for two meals, plus one to two servings of vegetables along with a grain.
PASTA WITH CHICKEN IN MUSHROOM SAUCE
1 split, skinless chicken breast with ribs (2 halves)
4 skinless chicken thighs
1 tsp. extra virgin olive oil
1 medium onion, chopped
1 garlic clove, minced
1/4 lb. white mushrooms, coarsely
1 can (28 oz.) diced tomatoes
1 tsp. each oregano and basil
1/8 tsp. red pepper flakes, or according to taste
4 Tbsp. grated Parmesan cheese
1/2 lb. whole-wheat pasta chopped
Coat a large, non-stick skillet with cooking spray. Heat pan over medium-high heat until hot. Brown chicken lightly, about 8 minutes, turning pieces occasionally so they color on all sides. Transfer chicken to a plate.
Heat oil in the pan. Saute onions and garlic until translucent, about 4 minutes.
Add mushrooms. Saut until they release liquid, about 4 minutes.
Add tomatoes with their liquid, oregano, basil, and pepper flakes, if using. Season with salt and pepper. Return chicken to the skillet. Simmer until chicken is white at the bone, about 40 minutes, turning it after 25 minutes. Transfer chicken pieces to plate and set sauce aside.
When cool enough to handle, pull the chicken meat from the bones. There will be about 8 ounces of white meat and 6 of dark meat. Wrap the white meat in plastic wrap or foil and refrigerate until ready to use another time. Mix the dark meat into the sauce.
Cook pasta according to package directions.
TO SERVE:
Drain pasta and divide among 4 bowls. Reheat chicken/sauce under low heat until hot. Spoon sauce over pasta. Sprinkle with cheese and serve.
Makes 4 servings
Per serving: 414 calories, 9 g. total fat (3 g. saturated fat), 57 g. carbohydrate, 29 g. protein, 11 g. dietary fiber, 382 mg. sodium.
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