Shiitake Mushroom Chicken with Millet
(Recipe by Karen D. Krchma)
Coconut oil is suggested for sautéing because it has a high smoke point and the heat from cooking does not easily damage the oil. Coconut oil has been shown to have many health related benefits; one of them is an antibacterial effect. The medium chain triglycerides (fat) in coconut oil have been shown to help prevent heart disease. This recipe brings you the benefits of coconut oil and allows the flavor of the mushrooms to shine through. Shiitake mushrooms contain a sugar called lentinan, a substance shown to prevent oral bacteria from creating dental plaque. Shiitake mushrooms have long been known for boosting immune response, but now they can claim that the substance, lentinula edodes, protects teeth as well.
- 1 1⁄2 pounds chicken breast, organic preferred, hormone and antibiotic free
- 2 teaspoons sea salt, Himalayan or Celtic 1 Tablespoon coconut oil
- 2 cloves garlic, chopped; or 1⁄2 teaspoon garlic powder
- 1⁄4 pound fresh shiitake mushrooms, washed, trimmed and patted dry. Remove the
- tops and slice, finely chop the stems. See suggestion below.
- 1 small onion, chopped
- 2 large sprigs fresh rosemary, removing the leaves from the stem; or 2 teaspoons dried rosemary
- 3 – 4 green onions, trimmed and sliced diagonally; or increase onion to 1 medium
- 1⁄2 cup fresh pea pods, washed, trimmed, sliced diagonally (optional)
- 1⁄2 cup sliced red pepper (optional)
- 1⁄4 cup white wine, dry preferred
- 1 cup fresh or prepared chicken broth. See suggestion below.
- 1 Tablespoon butter, organic preferred; or Ghee 2 Tablespoons fresh coarsely chopped parsley; or 1 scant Tablespoon dried parsley 1⁄2 teaspoon freshly ground black pepper
Wash and scrape chicken (scrape a sharp knife over the chicken while rinsing under running water). Place chicken breasts on a glass cutting board. With a sharp knife, pierce each chicken breast 10-12 times. Using a wooden or stainless steel meat tenderizer (mallet), pound each chicken breast down to 1⁄4 – 1⁄2-inch thickness, as evenly as possible. Technique: Tent a paper towel over the mallet to prevent “chicken splash” when pounding. Never use plastic wrap when pounding chicken. Cut each breast in half, or palm-size pieces. Sprinkle chicken with sea salt and garlic powder if using.
Heat coconut oil in skillet over medium heat. When oil is hot add chicken, mushrooms and onions, and fresh garlic if using. Sauté chicken about 5-7 minutes or until lightly brown, stirring mushrooms and onions to brown evenly. Turn chicken to brown both sides, cooking for an additional 5-7 minutes, making sure juices in the thickest part run clear. Place chicken breasts in a baking dish and cover to keep warm.
In your skillet with the mushrooms and onions, add rosemary, green onions, pea pods, and red pepper. Add the wine, stirring to loosen cooked juices in the pan. When the wine is slightly reduced, add the broth, and then continue to cook until liquid is reduced by half. Stir in butter or Ghee. Add the chicken and bring back to serving temperature. Sprinkle with freshly ground pepper and parsley and serve.
Serving Suggestion: This dish goes well with millet, an ancient grain, high in protein, fiber and it’s gluten free. If desired, make additional sauce to spoon over the millet. Simply double the amount of shiitake mushrooms and onions while sautéing the chicken, and increase the broth to 2 cups. You will find the mild taste of the millet a wonderful complement to the mushroom sauce.
Serving Size: Makes 6, four-ounce protein servings
This is a healthy grain substitute, easy to cook, and very versatile.
1 cup millet (purchase millet in a 1# bag, or bulk section of your grocery or health food store)
1 cup water
1 cup chicken or vegetable broth 1⁄2 teaspoon sea salt
Bring the liquid to a boil. Add salt and millet. Reduce heat and simmer about 15 minutes or until liquid is absorbed. Fluff with a fork. Serve with a garnish of parsley if desired.
Six, 1⁄2 cup servings