1.2-pound chicken breasts (mini chicken breasts/chicken tenders)
Salt and pepper
Low-calorie cooking spray
1 onion, finely diced
2 garlic cloves, minced
10 ounces white mushrooms, sliced
1 tablespoon flour (gluten-free if needed)
2 cups beef stock, from a stock cube
1 tablespoon Dijon mustard
⅔ cup fat-free Quark cheese (or any white cheese)
1 teaspoon Worcestershire sauce
2 tablespoons chopped parsley
pasta, rice, mashed potatoes
Chopped parsley to garnish
Season the chicken with salt and pepper on both sides.
Spray a large skillet or frying pan with low-calorie cooking spray.
Heat the pan and cook the chicken for 3 minutes per side over medium heat. If the pan gets very dry add a small splash of the stock. Set the chicken aside.
Deglaze the pan with a splash of beef stock and turn the heat down to medium-high. Add the onions and cook for 5 minutes.
Stir in the garlic and then add the mushrooms. Cook the mushrooms, stirring, until golden about 5 minutes.
Add the flour and cook, stirring, for a minute.
Pour in the remaining beef stock and stir to combine. Lower the heat to a simmer. Stir in the mustard, Worcestershire sauce, and add the Quark. Stir until combined, I used a small balloon whisk to do this.
Bring to simmer again and cook over low heat for 3 minutes until sauce is slightly reduced.
Add chicken back in and continue to simmer for 5 minutes until chicken is cooked through.
Add chopped parsley and check the seasoning – add salt and pepper to taste.
Serve over pasta or rice, sprinkle with more fresh parsley. Enjoy! Makes 4. Serving size 1.
ADD HEALTHY FAT