Creamy Sun Dried Tomato Parmesan Chicken (No Cream)

You can never have too many main course recipes, so give Creamy Sun Dried Tomato Parmesan Chicken (No Cream) a try. This recipe serves 4. Watching your figure? This gluten free recipe has 407 calories, 31g of protein, and 13g of fat per serving. For $4.72 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. This recipe is liked by 36354 foodies and cooks. This recipe from Cafe Delites requires sun dried tomato, cornstarch, parmesan cheese, and garlic. From preparation to the plate, this recipe takes about 45 minutes. With a spoonacular score of 98%, this dish is super. Creamy Sun Dried Tomato Parmesan Chicken (No Cream), Creamy Sun Dried Tomato Parmesan Chicken (No Cream), and Creamy Sun Dried Tomato + Parmesan Chicken Zoodles are very similar to this recipe.

Servings: 4

 

Ingredients:

2 tablespoons fresh shredded basil , to serve

1 tablespoon cornstarch (cornflour) mixed with 2 tablespoons of milk**

1 1/2 cups milk (reduced fat or full fat milk) OR evaporated milk*

2 tablespoons minced garlic

2 teaspoons Italian herbs (optional for added flavour)

1 cup sliced mushrooms (250 g | 8 oz)

1/3 cup fresh grated Parmesan cheese (do not include for dairy free option)

2 tablespoons finely grated fresh Parmesan cheese (do not include for dairy free option)

Cracked pepper

1 teaspoon salt

2 large boneless and skinless chicken breasts , halved horizontally to make 4 fillets

2 tablespoons reserved sun dried tomato oil (or olive oil)

200 g | 7oz jarred sun dried tomato strips in oil , drained (reserve 2 tablespoons of oil for cooking)

2 tablespoons Tapioca flour (or all purpose or plain flour/s)

Equipment:

bowl

frying pan

Cooking instruction summary:

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; saut 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-medium 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.

 

Step by step:


1. In a shallow bowl, combine the flour, parmesan cheese, salt and pepper. Dredge in the flour mixture; shake off excess and set aside.

2. 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).

3. Transfer onto a warm plate.

4. Add the remaining 1 tablespoon of oil to the skillet; saut the garlic until fragrant (about 1 minute).

5. Add the sun dried tomatoes and mushrooms; fry until the mushrooms are just soft.

6. Reduce heat to low-medium 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.)

7. Add in the parmesan cheese; allow sauce to simmer for a further minute until cheese melts through the sauce.

8. 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.


Nutrition Information:

Quickview
407k Calories
30g Protein
13g Total Fat
47g Carbs
36% Health Score
Limit These
Calories
407k
20%

Fat
13g
20%

  Saturated Fat
6g
42%

Carbohydrates
47g
16%

  Sugar
30g
33%

Cholesterol
71mg
24%

Sodium
1054mg
46%

Get Enough Of These
Protein
30g
62%

Potassium
2419mg
69%

Phosphorus
605mg
61%

Vitamin B3
11mg
59%

Manganese
1mg
57%

Calcium
465mg
47%

Vitamin B2
0.76mg
45%

Copper
0.88mg
44%

Selenium
28µg
41%

Magnesium
151mg
38%

Vitamin B6
0.74mg
37%

Iron
5mg
33%

Vitamin K
34µg
32%

Vitamin C
25mg
30%

Vitamin B5
2mg
30%

Fiber
7g
29%

Vitamin B1
0.39mg
26%

Zinc
2mg
17%

Vitamin A
860IU
17%

Folate
53µg
13%

Vitamin B12
0.41µg
7%

Vitamin E
0.49mg
3%

Vitamin D
0.25µg
2%

covered percent of daily need
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