About Me

Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

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Creamy Mushroom Chicken Recipe

Creamy Mushroom Chicken The Nourished Caveman

Today’s recipe is a guest post by Blogger and Nutritionist Jedha from Good Food Eating!

Jedha is from Australia where low-carbing and Keto are very popular and changing the health or hundreds of people! We need more of that here in the US right?!

Today she shares with us a truly delicious comfort food recipe! YUM .

Don’t Be Scared Of Fat

As a nutritionist I always get asked about fat, no doubt Vivica does too, being a promoter of the Keto method, which includes lots of fat.

Strangely enough most people are scared of the fat found in meats and yet they will still happily eat a packaged product full of omega 6 pro-inflammatory fatty acids in the form of vegetable oils.

Inflammation is a big contributor to many modern conditions and the types of fats we eat are important because all our individual cells are made up of a lipid (fat) bilayer. The cell bilayer has the ability to up regulate inflammation if we eat pro-inflammatory fats, while they can down regulate inflammation with the right types of fats.

But it’s not a case of just saturated verse polyunsaturated fat. What it really comes down to is fat quality and what many people don’t realize about all foods that contain fat, is there is usually a combination of saturated, polyunsaturated, and monounsaturated fats in these foods.

 There Are Different Types Of Fats In Most Foods

Let’s use an example to demonstrate this.

Most people think meats are full of saturated fat but that’s not necessarily the case.

Since we are using chicken in this recipe, let’s use chicken as an example.

In 100 grams of chicken breast there is more monounsaturated fat than saturated.

  • Saturated fat: 1 g
  • Monounsaturated: 1.3 g
  • Polyunsaturated: 0.8 g

Even if we ate the chicken skin we would still be eating more monounsaturated fat than saturated fat. So there is a myth about the fat in meat totally busted!!

Like chicken, other meats contain a combination of different fatty acids and even things like olive oil do too, which is often surprising to most people.

Nature does this on purpose because we do need all 3 types of fats in our diet. Chicken of course, is a great source of both healthy fat and protein.

I hope you enjoy this delicious meal and feel more comfortable chowing down on your chicken today

Creamy-mushroom-chicken-

Get your pastured specialty meats here: Us Wellness Meats

5.0 from 2 reviews
Creamy Mushroom Chicken Recipe
 
Author: 
Nutrition Information
  • Serves: 3 servings
  • Serving size: 1 portion
  • Calories: 385
  • Fat: 30 gr
  • Carbohydrates: 12 gr whole
  • Protein: 33 gr
Recipe type: Main
Creamy Mushroom Chicken, the ultimate comfort food for keto or lowcarb. This is a dairy and gluten free recipe!
Ingredients
  • • 2 large chicken breasts (approximately 400 g)
  • • 1 large onion - diced
  • • 6 mushrooms - sliced finely
  • • ½ cup coconut cream or milk
  • • Sea salt
  • • Black cracked pepper
  • • 3 tablespoons red wine
  • • 2 tablespoons butter
  • • Almond flour
  • • 4-5 cups napa cabbage (aka wombok) – shredded
Instructions
  1. Cut your chicken breast pieces into small thin strips
  2. Pour some almond flour onto a dinner plate, and dip the chicken into the flour to coat it in the flour, and then set it aside in a bowl
  3. Place about 2 tablespoons of butter in a large fry pan and get the pan nice and hot
  4. Put the chicken into the pan and start frying it off until most of it is nicely browned
  5. At this stage the chicken will be browned but undercooked, that’s how you want it so remove it from the pan and set aside
  6. Put more butter in the pan, add the onion and cook until nicely browned
  7. Add a generous splash of red wine to the pan (approximately 3 tablespoons), and allow it to burn off for about 2 minutes
  8. Add a small amount of coconut cream/milk and allow the wine and onion to blend with the cream
  9. Now add the chicken back to the pan, and add just a bit more cream to the pan. The flour on the chicken will thicken the sauce but you don’t want it too runny so add a bit of cream, then add a bit more if you need it.
  10. Add the mushrooms to the pan, put some sea salt and pepper into the pan and simmer for 5 minutes
  11. Take the pan off the heat, put a lid on it and allow the chicken to rest for 10-15 minutes
  12. Meanwhile steam up your shredded cabbage
  13. Bring the chicken back to the boil for 1-2 minutes and then serve it on a bed of cabbage for a delicious tasty meal

About the Author

Jedha 150px

Jedha Dening is the Nutritionist and Health Coach behind Good Food Eating .

She’s also a Mom, passionate researcher, writer, and lover of good food that’s also good for your waistline. Jedha is host of the Good Food Eating Podcast and creator of various nutrition and health programs. With over 10 years experience in health and wellness, Jedha is passionate about taking care of people’s nutrition and health so they can feel fantastic everyday. When she’s not cooking, researching or writing about nutrition, she can usually be found in the great outdoors gardening, bushwalking, or kayaking.

 

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Comments 7

  1. Regina says:

    I feel like you are manipulating the number of servings to achieve some sort of lower calorie or other component for the meal. It is two chicken breasts. The serving size is an obvious two, one chicken breast per person. Please be realistic and honest and give the counts for two servings. When I see things like this, it causes me to completely distrust you. As well as dislike you.

    • The Nourished Caveman says:

      Regina dearest,
      please let me bring to your attention that there is nothing to “manipulate” here. Certain foods have certain calories, I can not change that! If you eat more there will be more calories, period.
      What you call a “serving” of one chicken breast is actually a huge portion for me and most people I know. Even my husband can not est a whole chicken breast in one time. Serving size is based on what an average portion for an average person is. I calculate macros for a all of my clients and I am very aware of what a portion size should look like!
      I am really not sure why this would be a problem or a source of frustration when all the numbers are very clear in front of you and it is solely YOUR choice how much to eat! Do you think if I changed the portion size you would eat differently??

    • Davina says:

      Hi Regina,

      I just saw your comment and had to say something as I was absolutely shocked! Not only by your bizarre comment but the absolutely rude and obnoxious tone of it. This woman obviously works incredibly hard to bring us original recipes and her knowledge completely free of charge.

      So I guess I will start by addressing how these servings are calculated – you may or may not know this but a lot of bloggers use something called a ‘recipe plugin’ this puts the recipe into a neat little layout but it also calculates the calorific and nutritional content using a huge database of nutritional information. This has nothing to do with Vivica herself and 99% of the time they are accurate!

      As for your actual comment which is pretty much saying that all chicken breasts weigh 200g each thus making her recipe only suitable for 2 people I find literally insane. I must say that I tend to split 500g of chicken between a family of 4 and a toddler, so this would be lower than the portion stated in this recipe. The only 200g chicken breasts that I have ever seen have been water and hormone pumped monstrosities that are in no way going to give you any decent nutritional value. If you would like I could weigh my breasts and you could weigh yours and then we could see if they weigh the same amount, as by your theory all breasts are of a uniform weight.

      If you really are that hungry then ignore all guidelines, eat whatever you want but please don’t moan that the calorific intake is not to your liking, after all you cannot ignore basic math and science.

      I wish you the best of luck in your nutritional endeavours.

      Davina
      xx

    • Regina,
      Sounds like it makes one and a half portions to me. This is the reason I don’t post # of servings on my recipes:
      a) people getting their panties in a bunch about something so ridiculous,
      b) cause everyone eats a different amount, and I don’t want to make judgements on that.

      As for your recipe, it reminds me of a meal I used to cook all the time before I was paleo and I look forward to giving this one a shot!

      • The Nourished Caveman says:

        Thank you Raj!
        The reasons the macros are calculated is because you do need to keep an eye on them when you do Keto! Even if you do not watch your calories on Keto, which some people are lucky enough to be able to do, you still have to watch the carbs so you do not kick yourself out of ketosis!
        Btw I would make this Paleo by using coconut cream instead of dairy! I have done it before in a shrimp and bacon recipe and I loved it!

  2. Margene Poston says:

    This is a fabulous recipe…
    I totally got the whole portions thing. You are slicing the chicken into strips, so the whole two large breasts doesn’t even come into play when the preparation and cooking are complete.
    Honestly… some large breasts have the tender attached and are uber huge.
    This meal is proper and appropriate.
    If a larger appetite is involved then… serve two and they can have the equivalent of two portions.
    Just “erks” me when a thoughtless person assumes… opens their mouth… and exudes rudeness.
    This recipe would also be lovely with some oven roasted asparagus or brussel sprouts, perhaps with a little olive oil, sea salt and garlic (love me my garlic ;)) , on the side or paired with a fresh salad.
    Just saying…
    Thank you 🙂

    • The Nourished Caveman says:

      YUM Margene you just made me drool!! I love your suggestions and pairings!! And thank you for your kind words also! <3

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