Mushroom Cajun Chicken

Gluten Free
Health score
29%
Mushroom Cajun Chicken
65 min.
6
367kcal

Suggestions

Ingredients

  • tablespoons butter 
  • ounces button mushrooms fresh sliced
  • tablespoons irvine spices cajun spice 
  • 36 ounce chicken breasts 
  • 10.5 ounce cream of mushroom soup canned
  • 0.5 cup demi-glace 
  • 0.5 cup flat-leaf parsley fresh chopped ( 1-ounce in weight)
  • 12  scallions white green sliced
  • 0.5 cup white wine 

Equipment

  • frying pan
  • sauce pan
  • oven
  • whisk
  • pot
  • sieve
  • aluminum foil
  • slotted spoon
  • tongs
  • oven mitt

Directions

  1. Rinse chicken breasts and pat them dry with paper toweling. Rub with Cajun spice and set aside.
  2. Preheat oven to 350 degrees F.
  3. Melt butter over medium-high heat in a large skillet or saute pan with an oven safe handle, and saute scallions and mushrooms until they are tender and the mushrooms begin to give up their juices. With a slotted spoon remove mushrooms and scallions to a utility platter and keep covered (with aluminum foil or a lid) in a warm place. (Leave room on the platter for the chicken.)
  4. Add seasoned chicken to the skillet, searing all sides. Deglaze the pan with white wine, let sizzle for a few minutes and spoon the wine and juices over the chicken to coat, and then cover pan and transfer to oven.
  5. Bake until fork tender, about 25 minutes.
  6. While the chicken is in the oven, heat the mushroom soup in a small saucepan and whisk in demi-glace to give it additional flavor. Cover and let simmer over low heat.
  7. Remove chicken from oven (be sure to use an oven mitt - the handle on that pan will be hot!) and use tongs to transfer the chicken to the utility platter (alongside the mushroom mixture). Cover and keep warm.
  8. Add about 1/2 cup water to the pan in which the chicken was baking and stir to loosen the browned bits of flavor on the bottom.
  9. Place a strainer over the pot of mushroom soup and demi-glace and (still using an oven mitt for that hot handle) pour the juice from the chicken pan through the strainer into the sauce.
  10. Whisk together the sauce and pan juices and let cook for a few more minutes to integrate flavors.
  11. Place chicken on serving dish. Spoon sauce over. Top with sauteed mushrooms/onions and garnish with chopped parsley.

Nutrition Facts

Calories367kcal
Protein52.57%
Fat32.8%
Carbs14.63%

Properties

Glycemic Index
29.33
Glycemic Load
0.76
Inflammation Score
-9
Nutrition Score
28.476521481638%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
10.77mg
Luteolin
0.05mg
Kaempferol
0.4mg
Myricetin
0.74mg
Quercetin
2.59mg

Nutrients percent of daily need

Calories:366.69kcal
18.33%
Fat:12.64g
19.45%
Saturated Fat:5.24g
32.73%
Carbohydrates:12.69g
4.23%
Net Carbohydrates:10.7g
3.89%
Sugar:3.37g
3.75%
Cholesterol:126.39mg
42.13%
Sodium:999.03mg
43.44%
Alcohol:2.06g
100%
Alcohol %:0.8%
100%
Protein:45.58g
91.17%
Vitamin K:134.46µg
128.06%
Vitamin B3:19.66mg
98.31%
Selenium:57.45µg
82.08%
Vitamin B6:1.4mg
70.13%
Phosphorus:420.36mg
42.04%
Vitamin A:2035.7IU
40.71%
Vitamin B5:3.06mg
30.56%
Potassium:945.04mg
27%
Vitamin B2:0.37mg
21.88%
Vitamin C:13.82mg
16.75%
Iron:2.96mg
16.46%
Magnesium:63.84mg
15.96%
Manganese:0.29mg
14.73%
Copper:0.28mg
14.01%
Zinc:1.96mg
13.05%
Vitamin B1:0.17mg
11.22%
Folate:39.61µg
9.9%
Vitamin E:1.34mg
8.91%
Fiber:1.99g
7.94%
Vitamin B12:0.44µg
7.38%
Calcium:44.34mg
4.43%
Vitamin D:0.23µg
1.51%