Saturday, October 3, 2009

Mushroom Chicken Couscous

also from "Frozen Assets Lite & Easy: by Deborah Taylor-Hough

I had a tough time picking which recipes to test today. This recipe book is a true gem.
1 pound skinless, boneless chicken breast
1 tbsp margarine
1 large onion, chopped finely
12 oz mushrooms, sliced
2 tsp cornstarch
1/4 cup reduced-fat chicken broth
3 tbsp sherry
2 tbsp soy sauce
1/8 tsp cayenne
2 cups skim milk
3/4 cup reduced-fat chicken broth
1-1/2 cups couscous
cooking spray
fresh cilantro springs (optional)

Place chicken between sheets of plastic wrap or wax paper. Pound with a meat mallet until 1/4-inch thick. Cut chicken into 1/2-inch wide strips.

In medium bowl, stir together cornstarch, 1/4 cup broth, sherry, soy sauce and cayenne.

In large skillet or saucepan, melt margarine over medium-high heat. Add onion and mushrooms; cook until onion is golden brown, stirring frequently; remove from heat. Remove onion mixture from skillet; set aside. Spray saucepan with cooking spray and place over medium-high heat; add chicken. Cooking, stirring gently and frequently, until chicken is no longer pink. Add onion/mushroom mixture to cooked chicken; pour in cornstarch mixture and stir constantly over medium-high heat until sauce is thickened slightly and bubbly. Remove from heat. Cool. Place in labeled freezer bag; freeze.

To Serve: Thaw chicken mixture. In large saucepan, stir together milk and 3/4 cup broth; heat to boiling. Stir in couscous, voer pan and remove from heat; let sit for 10 minutes until liquid is absorbed. Heat chicken mixture over medium heat in large skillet until heated through. Fluff couscous. Serve chicken beside couscous. Garnish with cilantro.

Per Serving: 317.7 calories; 3.4 g fat; 25.9 g protein; 44.4 g carbohydrates; 37 mg cholesterol.

Changes I made: I substituted apple cider for sherry and chili powder for cayenne, but only because I didn't have the sherry and cayenne. I cooked the couscous and froze the couscous and chicken in individual serving dishes.

This dish is lovely. The apple cider gives it a nice fruity finish.
Le dîner est servi . . .