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healthy lunch ideas

Delicious Chicken and Mushroom Sauce

This looks like it would be a high-calorie, high-fat meal, but it’s not. Add a salad and you have a complete meal. Can be used well as a main meal or snack.


3 boneless chicken breasts
2 tablespoons (30 ml) olive oil
1/2 teaspoon (1.5 g) minced garlic
1/2 pound (225 g) fresh mushrooms, sliced
2 cups (470 ml) skim milk
1/4 cup (30 g) flour
2 teaspoons (1.4 g) dried Italian seasoning


1. Cut chicken into 1-inch (2.5-cm) cubes. Heat olive oil in a skillet over medium-high heat. Saute garlic, chicken, and mushrooms until chicken is done. Remove from skillet.
2. Shake milk and flour together in a jar with a tight-fitting lid and add to skillet. Stir in Italian seasoning. Cook and stir until thickened and beginning to boil.
3. Stir chicken mixture into sauce. Serve over pasta or salad.

Servings: 6