This is a very tasty meal and very easy to put together quite quickly, if you have the chicken stock on hand.  Actually I made mine in the morning and by lunch time I was cooking up a storm! 

11/2 lbs chicken breasts (0.680 kg)
2 tbsp butter (30 mL)
Seasoning salt, to taste
1 tbsp butter (15 mL)
1 medium onion, chopped
1 tbsp oat flour (15 mL)
2 cups canned, sliced mushrooms (500 mL)
1 cup chicken stock  (250 mL) 
 {See below (or use commercial variety)}
1/2 cup heavy cream (250 mL)
2/3 cup cooked peas (150 mL)
1 tsp dried parsley, OR (5 mL)
  1 tbsp chopped fresh parsley (15 mL)

In large skillet, melt 2 tbsp (30 mL) butter and add washed and paper towel-dried chicken breasts.  Sprinkle seasoning salt to taste over both sides and cook both sides until turning brown in places.  Set aside. 

In same skillet in 1 tbsp (15 mL) melted butter, fry chopped onion until turning tender. Stir in oat flour.  Stir in mushrooms chicken stock, cream and parsley.  Add chicken breasts (again sprinkle liberally, both sides with seasoning salt) and place lid on skillet.  Cook chicken, turning occasionally, until chicken breasts are white throughout and juices run clear.

Stir in cooked peas and serve over cooked cauli-rice mixed with cooked quinoa (in maintenance) for more substance or serve with a mound of cauli-mash.

Helpful Hint:  If the gravy is too thick while cooking, add more chicken stock (see recipe below or use the commercial variety).

Yield:  4 servings
1 serving
414.2 calories
44.0 g protein
21.1 g fat
9.7 g carbs

My friend, Barbara Goldstein, encouraged me to buy a pressure cooker to make chicken stock.  It’s very quick, of course, and that is the advantage, especially if one is in a hurry to have some on hand to make soup or whatever.  The other method that I think would be particularly easy as well is using a crock pot.

1 roast chicken carcass
41/2 cups water (1.125 L)
1/4 of a large onion
5 baby carrots
1 stalk celery, chopped (optional)
1 bay leaf
11/2 tsp dried parsley, OR (7 mL)
  some parsley stems
1 tsp crushed garlic (5 mL)
1/2 tsp salt, OR to taste (2 mL)

In pressure cooker, place chicken, water, onion, carrots, celery (if using), bay leaf, dried parley, OR parsley stems, crushed garlic and salt. Or use a slow-cooker....for 6 to 8 hours on low or 4 hours on high.

Follow instructions for pressure cooker (important to prevent scalding), close lid and bring up to pressure quickly over high heat, reduce heat to medium high for slower, more steady release of pressure and pressure cook 20 minutes.  Either let it cool down slowly on the stove or place carefully in a sink full of cold water. 

Remove chicken and strain stock using a sieve over a large bowl.  Press veggies to release broth.

Helpful Hints:  Keep 3 days in the refrigerator and freeze up to 3 months.

Yield:  2 cups (500 mL)
1 cup per serving
46.9 calories
5.9 g protein
1.7 g fat
1.1 g net carbs

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