Chicken and Mushrooms over Rice

It’s time for some old-fashioned comfort food. When I was a kid, this dish was fairly common in my middle-class home. My mother made it with chicken thighs and used cream of chicken and cream of mushroom soup to make the sauce. Every bite was a salt bomb bonanza and we loved it! However, we’ll skip the salty canned soups tonight and make our own yogurt-based white sauce. We’ll also substitute plant-based Chick’n Strips for chicken thighs. Browned mushrooms will anchor the mushroom sauce. This version is still packed with flavor but has a fraction of the fat and salt.
Grocery List: Chicken and Mushrooms over Rice
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Chicken and Mushrooms

Produce

garlic (if needed)

yellow onion (if needed)

1 lb. fresh broccoli

9 oz. mushrooms

1 lemon

1 ripe nectarine

Canned/Dried Foods

brown rice (if needed)

Edward and Son’s Not Chick’n Bouillon cubes(if needed) />or
low-sodium vegetable broth 

cornstarch (if needed)

dry thyme leaves (if needed)

dry rosemary leaves (if needed)

bay leaf (if needed)

white wine to cook with (if needed)

Frozen Foods

Plant-based Chik’n Strips of choice (if eating meatless)

Meat/Fish/Poultry

2 boneless, skinless chicken breast (if eating meat and if none in freezer)

Chilled Foods/Dairy

plain, nonfat yogurt (if needed)

Nutritional Value: Chicken and Mushrooms over Rice

Chicken and Mushrooms over Rice (Chicken)

Per Serving

Calories: 590

Protein: 46 g

Carbohydrates: 48 g

Total Fat: 13 g

(Saturated Fat:) 2 g

Dietary Fiber: 7 g

Cholesterol: 130 mg

Sodium: 190 mg

% calories from fat: 19.9 %

Serving Size:

Five oz. cooked egg noodles covered with 2 C. Chicken and Mushrooms with 3 oz. broccoli and 1/2 of a nectarine.

Chicken and Mushrooms over Rice (Meatless)

Per Serving

Calories: 600

Protein: 40 g

Carbohydrates: 69 g

Total Fat: 13 g

(Saturated Fat:) 1 g

Dietary Fiber: 10 g

Cholesterol: 45 mg

Sodium: 490 mg

% calories from fat: 21.5 %

Serving Size:

Five oz. cooked egg noodles covered with 2 C. Chicken and Mushrooms with 3 oz. broccoli and 1/2 of a nectarine.