Prep 30 mins
Cook 24 mins
Found the orginal recipe on a Canadian cooking site and have modified it a bit to make this dish a bit lighter. If you have a favorite Bechamel sauce that you would prefer to use, by all means do so. Poisted for the Zaar World Tour.
- 1 1⁄4 cups nonfat milk
- 1⁄4 small onion (about 1 1/2 tablespoon)
- 2 tablespoons grated carrots
- 4 peppercorns
- 1⁄8 teaspoon nutmeg
- 1 tablespoon butter
- 1 tablespoon cornstarch
- 2 tablespoons flour
- 2 tablespoons instant nonfat dry milk powder
- 4 (5 ounce) boneless skinless chicken breasts
- 1⁄4 cup mushroom, minced
- 2 tablespoons pitted olives, minced
- 1 teaspoon chives, minced
- 1 teaspoon parsley, minced
- 1⁄2 garlic clove, crushed
- 2 cups fat-free chicken broth
- bouquet garni
- cooking spray
- salt and pepper
- To make the mock Bechamel sauce, add the nonfat milk, onion, carrots, nutmeg and peppercorn to a small saucepan. Bring the milk to boil over medium heat. Turn off heat, put a lid on the pot and let it seep for 10 minutes. Strain out the peppercorns, onion and carrots, reserving seasoned milk. Melt butter in saucepan, whisking in the flour and cornstarch. The mixture will be dry, add about 1/4 of the milk and continue to whisk to a paste. Add in the milk powder first, then remaining milk. Simmer until the sauce is thickened.
- To poach the chicken: add chicken broth and bouquet garni to a large skillet and bring broth to a low boil. Broth should just cover chicken, add more broth if needed. Place chicken breasts into the pan and simmer for 15 minutes.
- To assemble dish: Mix together the mock Bechamel with the olives, mushrooms, parsley, chives and garlich. Tear off four pieces of aluminum foil and prepare the dull side of the foil with a quick shot of cooking spray. Place a chicken breast in the center of each piece of foil, top with 1/4 of the sauce mixture. Fold packets, wrapping chicken tightly. Bake for 10-12 minutes at 425 degrees. Serve.
Made this really good recipe for supper; added garlic, a few more mushrooms and olives.I cooked it in my toaster oven in a pan.Served it with rice and green beans.Thank you for sharing.
This has a wonderful flavor for the chicken- and with so little fat! I did modify the recipe. I didn't poach the chicken, or cook it as packets in the oven. Instead, after the liquid milk mixture was done, I took out the peppercorns and dumped the carrots, onion (and celery i added), minus the peppercorns, into a bowl to wait. Then I made the flour-cornstarch-dry milk mixture and dumped the wet milk mixtrue, with veggies back into it to make a sauce, whisking as needed to break up clumps. then I just put the chicken, cut into tenderloin-sized peices into that sauce, along with the rest of the ingredients (no bouquet garni- just lots of similar dried herbs). Then I mixed all that up and just let it cook over med-low heat for 20 minutes or so, adding a bit of chicken broth here and there to thin it out just a tad. Then I served it over rice. Great recipe- just thought I would try it a different way, and post my changes in case anyone had it in mind to do the same-- yes it can be done! :)
Taking into account Nimrod's review, I found myself making quite a few changes to this recipe... I poached my chicken fillets with carrots, onion, the peppercorns and lots of fresh, finely chopped rosemary, basil, and chives (I had picked them for another recipe that I didn't end up making and wanted to use them up)Once the chicken had poached I strained off the herbs and veggies and added them to the bechamel sauce (sans peppecorns). Then I continued as per your recipe, and think that the sauce had much more flavour than it might have had, if I had left it plain. I'm looking for a recipe that will convince DH to like chicken better.. he liked my version of the sauce but said that he thought that the chicken lacked any real flavour of it's own... so please see my rating system, a wonderful 4 stars ...with potential for more maybe if I can tweek this more to DH's taste in the future ... Thanks !