Bourbon chicken

Chef Peachy Seiden from the Health Smart Cooking School:

Bourbon Chicken with Mushrooms (serves 6)

 

4 small chicken breast, cubed                           ¼ cup bourbon

4 cloves garlic, minced                                       ¼ cup chopped parsley

1 cup mushrooms, sliced                                   2 tbsp flour mixed with 2 tbsp water

¼ cider vinegar                                                    2 tbsp extra virgin olive oil

¼ cup brown sugar                                             ½ cup chopped green onions

½ cup cashew nuts                                             salt and pepper

1 cup parsnips, diced

1 onion, sliced

 

In a large skillet, heat 1 tbsp oil. Add chicken and cook until brown.

Add onions and garlic, sauté for 2-3 minutes.

Add bourbon and vinegar and simmer for about 3-4 minutes.

Add mushrooms, sugar, thyme, parsley, cashews, salt and pepper.  Sauté.

Add flour/water mixture to thicken sauce.

Toss in green onions. Serve hot

Nutrition Information per serving

307 Calories, 23 g Protein, 13 g Carbs, 1.3 g Fiber, 15.6 g Fat, 58 mg Cholesterol

Health Benefits

Mushrooms     Has extensive health benefits including anti-cancer properties. Excellent source of phytonutrients, B Vitamins, Iron, Copper, Zn, Selenium, Potassium and fiber.

Water chestnuts   Besides low in calories and sodium, it’s high in Potassium, Riboflavin, Mg, Vit C and fiber.  Comes from the bulb of a water plant.

Cashew nuts    High in vitamins and minerals: Magnesium for formation of proteins and overall body energy; Copper and its healing properties; Iron for healthy blood , hair, skin and nails.

Good source of fiber.

Green onions    Sodium, fat and cholesterol-free. Low in calories but high in Vit C, and rich in anti-oxidants. Just like onions, it has numerous medicinal uses and benefits.

 

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