I had never prepared Chicken a la King for my family before I tried this recipe. I had eaten it once or twice, but was never too impressed. I think this recipe had me at asparagus -- I'm a sucker for this vegetable every time, and paired with chicken and roasted red peppers in a cream sauce -- Yum! Even with a low-fat, low-cholesterol version, I had high hopes. This recipe didn't let me down. This is really comfort food at its best -- tasty, creamy, yet low-fat. The recipe comes from the Low-Fat, Low-Cholesterol Cookbook by the American Heart Association and I really only modified it for quantity.
Chicken Asparagus a la King
6-8 servings
2 10.5 oz. fat-free, low-sodium chicken broth
1 large bunch fresh asparagus, trimmed and slice on the diagonal in bite-size pieces
½ t. dried tarragon or thyme, crumbled
½ t. salt
¼ t. pepper
⅔ cup all-purpose flour
1½ cups fat-free or low-fat evaporated milk
2 med. red bell peppers, roasted, peeled, rinsed and chopped*
4 c. chopped cooked chicken or turkey breast, skin and fat discarded
In a large saucepan, stir together the broth, asparagus, tarragon (or thyme -- I used tarragon), salt and pepper. Bring to boil over high heat. Reduce the heat and simmer, covered, for 5 minutes.
In a bowl, whisk together the flour and the milk. Stir into the asparagus mixture. Cook for 10 minutes, or until thickened, and bubbly, stirring occasionally. Cook for 2 minutes, stirring constantly.
Stir in roasted peppers and chicken. Heat through.
Serve over brown rice, whole wheat noodles, couscous or biscuits.
* I roast my peppers over the gas burner, but here's a video for an easy oven method.
Printer version
6-8 servings
2 10.5 oz. fat-free, low-sodium chicken broth
1 large bunch fresh asparagus, trimmed and slice on the diagonal in bite-size pieces
½ t. dried tarragon or thyme, crumbled
½ t. salt
¼ t. pepper
⅔ cup all-purpose flour
1½ cups fat-free or low-fat evaporated milk
2 med. red bell peppers, roasted, peeled, rinsed and chopped*
4 c. chopped cooked chicken or turkey breast, skin and fat discarded
In a large saucepan, stir together the broth, asparagus, tarragon (or thyme -- I used tarragon), salt and pepper. Bring to boil over high heat. Reduce the heat and simmer, covered, for 5 minutes.
In a bowl, whisk together the flour and the milk. Stir into the asparagus mixture. Cook for 10 minutes, or until thickened, and bubbly, stirring occasionally. Cook for 2 minutes, stirring constantly.
Stir in roasted peppers and chicken. Heat through.
Serve over brown rice, whole wheat noodles, couscous or biscuits.
* I roast my peppers over the gas burner, but here's a video for an easy oven method.
Printer version
1 comment:
I want to try this! There'll be plenty of leftover turkey after Easter...this will be a perfect reinvention for it.
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