Heart-Healthy Recipes: Chicken Breasts with Mushroom Sauce

This healthy chicken recipe makes for a quick yet satisfying weeknight dinner. We love this heart-healthy version, courtesy of the American Heart Association.

How to Make Pan-Seared Chicken Breasts with Creamy Mushroom Sauce

• Put the chicken on a large plate. Sprinkle both sides with the salt and pepper.
• Using your fingertips, gently press the seasonings so they adhere to the chicken. Put 1/4 cup flour in a shallow dish.
• Dip one piece of chicken at a time in the flour, turning to coat and shaking off the excess. I
• In a large nonstick skillet, heat 1 1/2 teaspoons oil over medium-high heat, swirling to coat the bottom.
• Cook the chicken for four minutes, or until golden brown on the bottom.
• Turn over and cook for two to four minutes, or until no longer pink in the center.
• Transfer to a separate large plate. Cover to keep warm. Pour the remaining 1 tablespoon oil into the hot skillet, swirling to coat the bottom.
• Reduce the heat to medium. Cook the mushrooms and shallot for five minutes, or until the mushrooms are golden brown, stirring frequently.
• Stir in the garlic and thyme. Cook for one minute.
• Sprinkle the remaining 1 tablespoon flour over the mushroom mixture. Cook for two minutes, stirring constantly.
• Gradually pour in the wine. Cook for two minutes, stirring constantly to prevent lumps.
• Stir in the broth. Bring to a simmer and simmer for two minutes, or until the sauce is thickened, stirring frequently. Reduce the heat to low.
• Stir in the sour cream. Don’t let the mixture come to a boil, or the sour cream will curdle.
• Stir in the parsley. Remove from the heat and set aside.
• Cut the chicken diagonally. Pour the sauce over the chicken.

Ingredients for Pan-Seared Chicken Breasts with Creamy Mushroom Sauce

• Four boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
• 1/4 teaspoon salt
• Pepper to taste
• 1/4 cup all-purpose flour and 1 tablespoon all-purpose flour, divided use 1 1/2 teaspoons olive oil and 1 tablespoon olive oil, divided use
• 12 ounces button mushrooms, sliced
• 1 medium shallot, minced
• 2 medium garlic cloves, minced
• 1/2 teaspoon dried thyme, crumbled
• 1 cup dry white wine (regular or nonalcoholic)
• 1/2 cup fat-free, low-sodium chicken broth
• 1/4 cup fat-free sour cream
• 2 tablespoons finely chopped fresh parsley

Nutritional Facts

Calories 291, total fat 8.5 grams, saturated fat 1.5 grams, polyunsaturated fat 1 grams, monounsaturated fat 4.5 grams, cholesterol 75 milligrams, sodium 306 milligrams, carbohydrates 15 grams fiber 1 gram, sugars 3 grams, protein 29 grams.

Find more information on heart health by visiting the UPMC Heart and Vascular Institute website.