Chicken in creamy mushroom sauce

Chicken & Mushroom with Coconut Cream: A Culinary Triumph

Chicken and mushroom with coconut cream sauce is a beloved pairing, and its appeal lies in the harmonization of flavours and textures. Chicken, with its tender and mildly flavoured meat, provides a base that absorbs and complements the earthiness of mushrooms.

Mushrooms, with their umami depth, enhance the savoury profile of the dish. Combined with coconut cream sauce, which introduces a creamy texture and slightly sweet undertone, results in a well-rounded culinary experience. The richness of the coconut cream balances the savoury notes of the chicken and mushroom, making every bite a play of flavours and textures, satisfying both the palate and the stomach.

Chicken: A Nutritional Powerhouse

Chicken, often termed a master protein source, has carved its niche in the dietary world due to its impressive nutritional profile. First and foremost, it’s a stellar source of lean protein, which is crucial for muscle building, repair, and overall metabolic health.

Compared to other meats, chicken, especially the breast portion, is low in calories and fat, making it a favoured choice for those aiming for weight management or a lean protein intake. Furthermore, chicken is packed with essential vitamins and minerals. It’s a notable source of niacin (vitamin B3), which plays a role in metabolism and DNA repair, and selenium, an antioxidant that supports immune function.

Benefits of Chicken for Women

For women, chicken can be particularly beneficial. The iron content in chicken, especially the darker meat cuts, can assist those with iron-deficient anemia – a condition more prevalent in women due to menstruation.

Additionally, chicken provides B vitamins like B6 and niacin, which can aid in regulating hormones and reducing symptoms of premenstrual syndrome (PMS). The lean protein in chicken also supports muscle maintenance and growth, which is crucial for women as they age and face the risk of declining muscle mass.

In terms of research, a study titled “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefits”, published in Nutrients in 2018, emphasizes the importance of dietary protein, like that from chicken, in muscle health. For the benefits specific to women, the research on the relationship between B vitamins and PMS can be found in the article “The Association between the Premenstrual Syndrome and Dietary Patterns”, published in the European Journal of Obstetrics & Gynecology and Reproductive Biology in 2016.

As always, while chicken offers numerous benefits, it’s essential to ensure it is consumed as part of a balanced diet, and it’s also critical to source it from reputable suppliers to ensure quality and safety.

Chicken in creamy mushroom sauce

Chicken and mushroom with coconut cream sauce is a beloved pairing
Course Dinner
Cuisine healthy
Servings 1
Calories 286 kcal

Ingredients
  

For the chicken

  • 1 tbsp Coconut oil
  • 4 Boneless skinless chicken thights
  • 1 Medium onion
  • 3 Cloves of garlic
  • 250 g Mushrooms sliced
  • 1 tbsp Dried rosemery
  • 1 tbsp Dried oregano
  • 100 ml Chicken stock
  • 200 ml Coconut cream -canned
  • 1 tsp Fresh parsley, chopped

For the sauce

  • 3 tbsp Soy sauce
  • 2 tbsp Rice vinegar
  • 1 tbsp Peanut butter
  • 1 tbsp Chilli flakes
  • 1 tbsp Honey
  • 1 tbsp Sesame oil

Instructions
 

  • Heat the coconut oil in a large pan.  
  • Season the chicken thighs with salt and pepper, then sear the chicken thighs until browned (about 5 mins each side).
  • Once browned transfer onto a plate and cover with tin foil. To the same pan, add the onion and garlic and sauté for 5 mins.
  • Next add in the mushrooms and cook for another 3 mins.  Add in the spices and season with salt and pepper to taste, return the chicken to the pan. 
  • Pour in the chicken stock and mix well. Next add in the coconut milk, reduce the heat and leave to simmer for 15 mins. 
  •  Taste for seasoning, sprinkle fresh parsley and serve. 

Notes

Key factors
  • Gluten-Free
  • Dairy Free
  • Low Carb
  • High protein
  • Gluten-free (check soy sauce)
Keyword Cleaneating, protein

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