4.7 from 222 votes
Creamy Sun Dried Tomato Parmesan Chicken (No Cream)
A Creamy Sun Dried Tomato Parmesan Chicken with Mushrooms that is Gluten Free and made with NO HEAVY CREAM... or ANY cream... at ALL!
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 people
Calories: 391 kcal
Course:
Dinner
Cuisine:
American
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.
Cup of Yum
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
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
% 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.