EIWITRIJK RECEPT · FASE 2 · LUNCH

Light chicken ragout with mushrooms

Creamy light chicken ragout for Phase 2: lean chicken meat with a touch of wholemeal binding and plenty of protein.

40 min totaal 4 porties 340 kcal p.p. 38 g protein

This light chicken ragout with mushrooms is creamy comfort without the heavy butter mountain. Tender pieces of chicken fillet and mushroom slices sit in a silky-smooth sauce, lightly bound with wholemeal flour and lean milk, with a hint of mustard and nutmeg. A lunch that offers comfort and yet feels light.

In Phase 2, this ragout is a smart choice. The chicken fillet delivers a high dose of lean protein, while the light binding with wholemeal flour keeps the carbohydrates nicely within Phase 2 limits. This way you eat protein-rich and creamy within your protein diet, with enough satisfaction to get through the afternoon without feeling heavy.

Lovely with a slice of wholemeal bread to wipe the sauce up with, or straight from the pan with some extra parsley. A fresh salad alongside makes it complete.

Zo maak je het

  1. Brown the chicken pieces in olive oil all over and remove from the pan.
  2. Fry the onion and mushrooms gently in the same pan.
  3. Sprinkle the wholemeal flour over and stir through for a minute.
  4. Gradually add the milk and stock, stirring until you have a smooth sauce.
  5. Return the chicken, stir in the mustard and nutmeg and let it thicken for 5 minutes.
  6. Season to taste and finish with parsley.

Bewaren

Store the ragout for up to 2 days covered in the fridge and reheat gently, stirring occasionally. Freezing is not recommended as the milk sauce may separate.

Variatietips

Replace the chicken with diced tender turkey fillet if you like. A handful of fresh spinach added at the end gives colour and extra veg.

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