Low-Carb Chicken A La King

By Avera

Ingredients
  • Makes 6 Servings

  • 2 cups cooked chicken or turkey

  • ¼ cup chopped onion

  • 1 small green pepper, chopped (about 3 oz)

  • 1 small can of mushrooms or 4 to 6 oz fresh chopped mushrooms

  • 2 Tablespoons oil or butter

  • ¼ teaspoon black pepper

  • 6 Tablespoons flour or less flour and a low carb alternative, see note

  • 1 cup milk or unsweetened soy or almond milk (carb count is for unsweetened soy or almond milk)

  • ½ cup cream

  • 1¼ cups chicken stock, or water with chicken Better than Bouillon or regular bouillon

  • 1 4 oz jar chopped pimentos

  • Salt if not using bouillon

Directions
  1. 1) Heat the oil or butter and saute' the onion for 2-3 minutes. Add the green pepper and mushrooms, and cook until softening. Add black pepper.

  2. 2) Add the flour, if using as a thickener. Cook for 2 minutes before adding liquids.

  3. 3) Add liquids. Add low-carb thickeners, and any flavorings such as Better than Bouillon. Add salt if needed. Bring to a simmer and cook for 3-4 minutes.

  4. 4) Add chicken/turkey and pimento. Heat through.

  5. (see comment #1)


Nutritional Facts

Servings
1
Using above recipe
each of 6 servings has 5 grams effective carbohydrate plus 1 grams fiber
17 grams protein
and 237 calories. The flour adds 2 grams of carb per serving. If you use only flour (6 tablespoons) to thicken
it would add 4 additional grams per serving.

dinner low carb chicken weight loss

1 reply

Avera
Avera 2008-11-02 22:58:37 -0600 Report

"Ah, Chicken (or turkey) A La King - true comfort food. This is one of our favorite ways to use up leftover cooked chicken or turkey. The only question on low-carb diets is how to manage the fact that this is at its base a white sauce. There are a lot of options - I recommend this information on making low-carb sauces. I like to use a half and half approach, using partly a starchy thickener (some type of flour) and partly a low-carb product such as xanthan gum or Thicken Thin. Here is my recipe, but do feel free to use ingredients you like or have on hand.
Cornstarch - Cornstarch has 7 grams of carb per tablespoon, but more thickening power. According to the corn starch manufacturers you only need half as much cornstarch as flour, but experts seem to vary on this point. Sauces thickened with cornstarch are less opaque and glossier. Cornstarch is generally added to cold water and then to the sauce. You don't have to worry about cooking it first.

Serving Suggestions: Serve over "Cauli-Rice" or low-carb toast (such as toasted Flax Meal Foccacia Bread). Alternatively, any low-carb pasta or pasta substitute works well.