Creamy Sun Dried Tomato Parmesan Chicken (No Cream)
User Reviews
4.7
222 reviews
Excellent
Creamy Sun Dried Tomato Parmesan Chicken (No Cream)
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A Creamy Sun Dried Tomato Parmesan Chicken with Mushrooms that is Gluten Free and made with NO HEAVY CREAM... or ANY cream... at ALL!
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Ingredients
For The Chicken:
- 2 boneless skinless chicken breasts halved horizontally to make 4 fillets
- 2 tablespoons tapioca flour or all purpose or plain flour
- 2 tablespoons Parmesan Cheese finely grated fresh, do not include for dairy free option
- 1 teaspoon salt
- 1 pinch cracked pepper
For The Sauce:
- 2 tablespoons sun dried tomato oil or olive oil
- 2 tablespoons garlic minced
- 7 ounces sun dried tomato strips in oil jarred, drained, reserve 2 tablespoons of oil for cooking
- 1 cup mushrooms sliced
- 1 ½ cups evaporated milk reduced fat or full fat milk
- 1 tablespoon cornstarch cornflour mixed with 2 tablespoons of milk
- ⅓ cup Parmesan Cheese do not include for dairy free option
- 2 teaspoons Italian Herbs optional for added flavour
- 2 tablespoons fresh basil shredded, to serve
Instructions
- In a shallow bowl, combine the flour, parmesan cheese, salt and pepper. Dredge in the flour mixture; shake off excess and set aside.
- Heat 1 tablespoon of the reserved oil in a large skillet over medium-high heat until hot. Fry the chicken until golden on each side, cooked through and no longer pink (about 5-6 minutes each side, depending on the thickness of your chicken). Transfer onto a warm plate.
- Add the remaining 1 tablespoon of oil to the skillet; sauté the garlic until fragrant (about 1 minute). Add the sun dried tomatoes and mushrooms; fry until the mushrooms are just soft.
- Reduce heat to low heat, add the milk (or cream if using) and bring to a gentle simmer, stirring occasionally. Season with salt and pepper to your taste and add the milk/cornstarch mixture to the centre of the pan. Continue to simmer while quickly stirring the mixture through until the sauce thickens. (Only use cornstarch if using milk for your sauce.)
- Add in the parmesan cheese; allow sauce to simmer for a further minute until cheese melts through the sauce. Add the chicken back into the pan; sprinkle with the fresh basil and a little extra pepper (optional), and serve over pasta, rice or steamed veg.
Notes
- *Substitute milk with almond, rice, oat, or coconut milk. Alternatively, use half and half or a reduced fat cream. If using cream in place of milk, do not add the cornstarch mixture. You won't need it.
Nutrition Information
Show Details
Calories
391kcal
(20%)
Carbohydrates
31g
(10%)
Protein
26g
(52%)
Fat
20g
(31%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Trans Fat
0.01g
Cholesterol
71mg
(24%)
Sodium
1075mg
(45%)
Potassium
1507mg
(43%)
Fiber
4g
(16%)
Sugar
10g
(20%)
Vitamin A
1131IU
(23%)
Vitamin C
62mg
(69%)
Calcium
431mg
(43%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 391 kcal
% Daily Value*
| Calories | 391kcal | 20% |
| Carbohydrates | 31g | 10% |
| Protein | 26g | 52% |
| Fat | 20g | 31% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 71mg | 24% |
| Sodium | 1075mg | 45% |
| Potassium | 1507mg | 32% |
| Fiber | 4g | 16% |
| Sugar | 10g | 20% |
| Vitamin A | 1131IU | 23% |
| Vitamin C | 62mg | 69% |
| Calcium | 431mg | 43% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
222 reviews
Excellent
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