Many people think that eating healthy means not eating delicious food, which is a misconception. The recipe we present in this article will change your mind with this delicious chicken dish with a creamy garlic and parmesan sauce.
A delicious and healthy chicken recipe
Ingredients:
- 4 boneless and skinless chicken breasts, flattened with a rolling pin in 2 sheets of parchment paper or cling film
- 4 tablespoons olive oil
- 300 g sliced mushrooms
- 1/2 medium yellow onion, diced
- 1/2 teaspoon of salt
- 1/4 teaspoon freshly ground black pepper, even more for seasoning
- 4 cloves minced garlic
- 2 tablespoons flour
- 1 cup plain yoghurt
- 1/2 cup low sodium chicken broth
- 1/2 cup finely grated Parmesan cheese
- 2 tablespoons chopped fresh parsley
Preparation:
Dry the chicken with paper towels. Season with salt and pepper.
Heat 2 tablespoons of olive oil in a skillet over medium heat. Add the chicken and let it cook for 5 to 7 minutes until the chicken is golden brown. Turn the chicken pieces over with tongs and cook on the other side for 5 to 7 minutes. Place the chicken on a plate and set aside.
Heat the other 2 tablespoons of olive oil in the pan. Add mushrooms, onion, garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook for 7 minutes, stirring occasionally. Add the flour, stir to coat the vegetables and cook for 1 minute.
Add plain yoghurt and broth until no more traces of flour remain. Boil the water. Reduce the heat and add the parmesan cheese.
Put the chicken back in the pan and simmer for 2 to 3 minutes until the sauce thickens and the chicken is well soaked. Sprinkle with parmesan and parsley before serving.
Benefits of ingredients
Chicken
Chicken breast is a good source of protein while being low in fat and sodium. It does not contain carbohydrates, making it a healthy food. The proteins contained in the chicken breast help maintain muscle mass and also build muscle when adopting a muscle building program.
Parmesan cheese
Parmesan cheese is a rich source of calcium, a mineral essential for bone growth and resistance. 28g of parmesan provides about one third of the daily recommended calcium requirements for adults.
Due to its long aging, Parmesan is easily digested, making it a good choice for people with a delicate digestive system.
Mushrooms
Mushrooms are also a good source of protein and fiber. They also contain B vitamins and a powerful antioxidant trace element called selenium, which helps strengthen the immune system and prevent damage to cells and tissues.
Garlic
According to a study conducted in Pakistan, garlic significantly improves blood cholesterol levels in patients with type II diabetes. Specifically, garlic consumption reduced total cholesterol and LDL cholesterol (bad cholesterol).
