By Michelle Nowicki, Nutritionist
The mushrooms, onions, garlic and cheese in this recipe dress up the baked chicken breasts with a nice combination of flavor and texture. I used cremini mushrooms because they have a slightly earthy taste and are more flavorful than button mushrooms. Mushrooms are packed with vitamins, minerals and disease fighting antioxidants. Enjoy!
- 1 medium onion
- 2 tablespoons olive oil
- 4 cloves of garlic, minced
- 12 oz sliced cremini mushrooms
- 4 large boneless, skinless chicken breasts (~8 oz per breast)
- 1 egg
- 1 cup Italian bread crumbs
- 1/2 cup shredded mozzarella cheese*
- 1/2 cup chicken broth
- 1/2 cup dry white wine
- 1 tablespoon dried onion flakes
Salt & Pepper to taste
*I used low moisture, part skim mozzarella cheese
- Preheat oven to 350 F.
- Beat the egg in a shallow bowl. Place the bread crumbs in a separate shallow bowl.
- Spray the bottom of a large baking dish with a light layer of oil.
- Cut each chicken breast into approximately equal halves. Dip each half breast into the egg and then into the bread crumbs so that it is completely covered in bread crumbs and then place in the baking dish.
- Bake for 15 minutes.
- While the chicken is baking do the following steps:
- Peel the onion. Cut in half lengthwise and then cut into thin slices.
- Heat the olive oil in a skillet over medium heat. Sauté the onions until they start to become translucent (~5 minutes). Add the garlic and mushrooms and continue to sauté until the mushrooms are tender and lightly browned. Set aside.
- Mix the chicken broth, wine and dried onion flakes together in a small pan and bring to a boil then set aside.
- Remove the chicken from the oven and sprinkle the mushroom, onion, and garlic mixture on each breast, then top with the shredded cheese. Pour the broth, wine and dried onion mixture into the baking pan – it should cover the bottom of the pan by at least 1/4”.
- Bake uncovered for about 15-20 minutes more (until a meat thermometer reads 165 F).
I like to serve this over brown rice or quinoa. It is also nice over a bed of baby spinach and you can pour some of the broth over the spinach to wilt it.
strong>Yield: ~8 servings
Nutrition Facts Per Serving: 287 Calories; 10 grams fat; 12 grams Carbohydrate; 30 grams protein
Key Ingredient Benefits
Chicken: This poultry is perhaps best known for its high protein content, but it is a food that actually provides broad nutrient support. Included in this excellent protein content are plentiful amounts of sulfur-containing amino acids that are important for support of cardiac and skeletal muscle. Additionally, all B vitamins are present in chicken.
Chicken Broth: Chicken broth has been used for treating common colds for centuries. The heat, fluid, and salt may help in the removal of pathogens. Also, the broth may contain important minerals in a form the body can absorb easily – calcium, magnesium, phosphorus, silicon, sulphur and trace minerals. The gelatin present in the broth contains amino acids to support health.
Eggs: This ingredient offers essential amino acids and provide several vitamins and minerals, including retinol (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. They are also a single-food source of protein. The egg is one of the few foods to naturally contain vitamin D. All of the egg’s vitamin A, D, and E are in the egg yolk. A large yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol. It also contains choline, which is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development.
Garlic: Vampire jokes aside, garlic can protect us in many ways. It contains sulfur compounds that may protect cells from cancer, relax blood vessels and improve cardiovascular health. Research suggests garlic may help boost our cellular antioxidant production. There is some evidence supporting numerous health benefits from a diet rich in garlic.
Mozzarella Cheese: Most commonly used in pizza, pasta and salads, this Italian cheese is rich in protein. Additionally, mozzarella cheese has calcium, phosphorus and magnesium, which strengthen bones. Zinc in mozzarella cheese boosts the immune system and improves body growth and development.
Mushrooms: This low calorie, nutrient dense fungi is packed with vitamins, minerals, and disease-fighting antioxidants. Mushrooms are a very good source of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium. They are also a good source of dietary fiber, protein, vitamin C, folate, iron, zinc and manganese. Mushrooms support a healthy metabolism and may help bolster immunity as well as liver, cardiovascular, and neurological health.
Olive Oil: This type of oil contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. Studies suggest a healthy combo of olive oil and fish oil (omega 3s) can work together in maintaining a pro-inflammatory/anti-inflammatory balance.
Onions: Onions contain a number of flavonoids, one being quercetin (found in Juvenon’s Youthful Energy). This nutrient has been demonstrated in studies to protect the liver, cool the fire of inflammation and has anti-cancer properties. Quercetin may help in weight control by reducing fat synthesis and increasing fat burning.
White Wine: The nutritional content of white wine, aside from its antioxidant properties, includes phosphorus, potassium, and fluoride. When used in cooking, the alcoholic content is negligible however the flavor benefits are great.
Michelle Nowicki has a Bachelor of Science in Food and Nutrition, completed a dietetic internship at Yale-New Haven Hospital, and has a graduate degree from Yale University.