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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  North American >> Canadian >> Canadian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. To make the mock Bechamel sauce, add the nonfat milk, onion, carrots, nutmeg and peppercorn to a small saucepan. Bring the milk to boil over medium heat. Turn off heat, put a lid on the pot and let it seep for 10 minutes. Strain out the peppercorns, onion and carrots, reserving seasoned milk. Melt butter in saucepan, whisking in the flour and cornstarch. The mixture will be dry, add about 1/4 of the milk and continue to whisk to a paste. Add in the milk powder first, then remaining milk. Simmer until the sauce is thickened. | 2. To poach the chicken: add chicken broth and bouquet garni to a large skillet and bring broth to a low boil. Broth should just cover chicken, add more broth if needed. Place chicken breasts into the pan and simmer for 15 minutes. | 3. To assemble dish: Mix together the mock Bechamel with the olives, mushrooms, parsley, chives and garlich. Tear off four pieces of aluminum foil and prepare the dull side of the foil with a quick shot of cooking spray. Place a chicken breast in the center of each piece of foil, top with 1/4 of the sauce mixture. Fold packets, wrapping chicken tightly. Bake for 10-12 minutes at 425 degrees. Serve. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
nonfat milk	1 1/4	1/4		104.125	15.19	10.3206	0.245
onion	1/4	tablespoon		1.0	0.2335	0.0275	0.0025
carrot	2	tablespoons	grated	6.56	1.5328	0.1488	0.0384
peppercorn	4			100.76799999999999	0.6253	0.2144	10.9701
nutmeg	1/8	teaspoon		1.4438	0.1355	0.0161	0.0999
butter	1	tablespoon		85.5	3.9285	2.6715	7.2
cornstarch	1	tablespoon		30.48	7.3016	0.0208	0.004
flour	2	tablespoons		72.285	15.8257	1.1751	0.2804
nonfat milk powder	2	tablespoons		-	-	-	-
chicken breast	4	boneless	skinless boneless	-	-	-	-
mushroom	1/4	cup	minced	-	-	-	-
olive	2	tablespoons	pitted minced	-	-	-	-
chive	1	teaspoon	minced	0.3	0.0435	0.0327	0.0073
parsley	1	teaspoon	minced	0.45	0.0791	0.0371	0.0099
garlic clove	1/2		crushed	-	-	-	-
chicken broth	2	cups	fat-free	156.24	3.78	22.2768	5.2416
bouquet garni				-	-	-	-
cooking spray				-	-	-	-
salt pepper				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.