Dinner

Chicken Continental

This recipe is basically the sophisticated cousin of your regular chicken dinner that went to culinary school and came back speaking French.

Picture tender chicken breasts swimming in a rich, tangy balsamic sauce with earthy mushrooms and bright green onions creating the perfect flavor symphony.

The magic happens when that cornstarch slurry transforms everything into a glossy, restaurant-quality sauce that clings to every bite.

Those capers add little bursts of briny excitement while the fresh thyme whispers herbaceous notes throughout the dish.

Served over nutty brown rice, this becomes the kind of meal that makes people think you’ve been secretly taking cooking classes.

Best part? It looks like you slaved over it for hours, but it’s actually weeknight-friendly and uses ingredients you can find at any grocery store.

Ingredients

For the Base

2 /3 cup uncooked brown rice
4 boneless skinless chicken breast halves (5 ounces each)
1 tablespoon olive oil

For the Coating

2 tablespoons plus 2 teaspoons cornstarch, divided
1 /4 teaspoon garlic-herb seasoning blend

For the Continental Sauce

3 /4 pound sliced fresh mushrooms
6 green onions, thinly sliced
1 /4 cup balsamic vinegar
2 garlic cloves, minced
1 tablespoon capers, drained
3 /4 cup reduced-sodium chicken broth
1 bay leaf
1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme
2 teaspoons cold water

Instructions

Preparation

1 Cook brown rice according to package directions using a medium saucepan with a tight-fitting lid. This typically takes 45-50 minutes for brown rice, so start this first since it takes the longest.
2 In a small mixing bowl, combine 2 tablespoons cornstarch with the garlic-herb seasoning blend. Sprinkle this mixture evenly over both sides of the chicken breasts, pressing gently to help it adhere. This coating will create a beautiful golden crust and help thicken the sauce later.

Cooking the Chicken

3 Heat 1 tablespoon olive oil in a large cast iron skillet or heavy-bottomed pan over medium heat until it shimmers but doesn’t smoke. The oil should be hot enough that a pinch of flour sizzles immediately when added.
4 Carefully place the seasoned chicken breasts in the hot skillet and brown for 4-5 minutes on the first side without moving them. You’ll know they’re ready to flip when they release easily from the pan and have developed a golden-brown crust. Flip and brown the other side for 3-4 minutes. Remove chicken to a clean plate and tent with aluminum foil to keep warm.

Building the Continental Sauce

5 Add the sliced mushrooms and green onions to the same skillet without cleaning it first – those browned bits are pure flavor gold. Cook and stir for 3 minutes until the mushrooms begin to release their moisture and the onions become fragrant.
6 Pour in the balsamic vinegar along with the minced garlic and drained capers. Cook and stir for 2 minutes longer, scraping up any browned bits from the bottom of the pan. The vinegar will reduce slightly and become more concentrated.

Final Assembly

7 Return the browned chicken breasts to the skillet, nestling them among the mushroom mixture. Carefully pour in the chicken broth, then add the bay leaf and fresh thyme. Bring the mixture to a boil over medium-high heat.
8 Once boiling, reduce heat to low, cover the skillet, and simmer for 10 minutes or until an instant-read thermometer inserted into the thickest part of the chicken reads 170°F (77°C). The chicken should feel firm but not hard when pressed.
9 In a small bowl, whisk together the remaining 2 teaspoons cornstarch with 2 teaspoons cold water until completely smooth with no lumps. Stir this slurry into the pan juices around the chicken.
10 Increase heat to medium and bring to a boil. Cook and stir for 2 minutes until the sauce thickens and becomes glossy. Remove and discard the bay leaf. Serve the chicken and mushroom sauce immediately over the cooked brown rice.

Recommended Equipment and Kitchen Tools

Recommended Tools (for best results):

Large cast iron skillet or heavy-bottomed pan – Essential for even browning and heat retention. The heavy bottom prevents hot spots that could burn the delicate cornstarch coating.
Instant-read thermometer – Takes the guesswork out of determining when chicken is perfectly cooked to 170°F (77°C) without overcooking.
Whisk – Critical for creating a smooth cornstarch slurry without lumps that could make the sauce gritty.
Tongs – Allow you to flip chicken breasts gently without piercing and losing precious juices.

Helpful Upgrades:

Digital kitchen scale – Professional chefs measure ingredients by weight for consistent results, especially helpful for portioning the 5-ounce chicken breasts evenly.
Microplane grater – Makes quick work of mincing fresh garlic and creates a finer texture that distributes more evenly through the sauce.
Quality cutting board – A stable surface is essential for safely slicing mushrooms and green onions uniformly.

Nice-to-Have Options:

Splatter screen – Keeps your stovetop clean when browning chicken in hot oil.
Glass measuring cup with spout – Makes it easier to add the chicken broth gradually without splashing.

Recipe Variations and Dietary Modifications

Gluten-Free Adaptation:

Replace regular cornstarch with arrowroot powder using the same measurements – it creates an equally glossy sauce
Verify that your garlic-herb seasoning blend is certified gluten-free, or make your own with 1/8 teaspoon each of garlic powder, dried herbs, salt, and pepper
Use tamari instead of any soy-based seasonings if your blend contains them

Dairy-Free Modifications:

This recipe is naturally dairy-free as written – no modifications needed
For extra richness, finish with 1 tablespoon olive oil stirred into the completed sauce

Low-Carb/Keto Version:

Replace brown rice with cauliflower rice (about 3 cups riced cauliflower)
Sauté the cauliflower rice in 1 tablespoon butter for 3-4 minutes until tender
The cornstarch coating and thickener add minimal carbs (about 2g per serving)

Flavor Variations:

Mediterranean Style: Add 2 tablespoons sun-dried tomatoes and 1/4 cup Kalamata olives with the capers
Herb-Forward: Double the fresh thyme and add 1 tablespoon fresh rosemary
Wine Country: Replace half the chicken broth with dry white wine for deeper complexity

Nutritional Information and Health Benefits

Key Nutritional Highlights:
This Chicken Continental delivers approximately 385 calories per serving with a well-balanced macronutrient profile. Each serving provides roughly 35 grams of high-quality complete protein from the chicken, 45 grams of complex carbohydrates from the brown rice, and 8 grams of healthy fats from the olive oil. The dish offers 4 grams of fiber primarily from the brown rice and mushrooms, supporting digestive health and helping maintain stable blood sugar levels.

Health Benefits of Main Ingredients:
The fresh mushrooms are nutritional powerhouses, providing selenium for immune support and B-vitamins for energy metabolism. Brown rice offers manganese for bone health and magnesium for muscle function, plus it’s a whole grain that provides sustained energy. Balsamic vinegar contains antioxidants and may help with blood sugar regulation when consumed with meals. The fresh thyme provides vitamin C and has antimicrobial properties, while capers offer quercetin, a powerful anti-inflammatory compound.

Dietary Considerations:
This recipe is naturally gluten-free and dairy-free, making it suitable for many dietary restrictions. It’s also low in sodium thanks to using reduced-sodium broth and relying on herbs and vinegar for flavor instead of salt. Each serving provides about 25% of daily protein needs while remaining moderate in calories.

Smart Swaps and Ingredient Substitutions

Common Substitutions:

Brown rice → Wild rice, quinoa, or barley (same cooking liquid ratios)
Fresh thyme → Dried thyme (use 1/4 teaspoon instead of 1 teaspoon fresh)
Balsamic vinegar → Red wine vinegar plus 1/2 teaspoon honey for similar sweet-tart balance
Capers → Chopped green olives or pickle relish (use 2 teaspoons for similar briny flavor)

Budget-Friendly Swaps:

Fresh mushrooms → Canned mushrooms, drained (use 1 can, 8 ounces)
Chicken breast halves → Boneless thighs (cook to 175°F (79°C) internal temperature)
Fresh garlic → Garlic powder (use 1/2 teaspoon instead of 2 cloves)

Pantry Emergency Substitutions:

Chicken broth → 1 bouillon cube dissolved in 3/4 cup hot water
Green onions → Yellow onion (use 1/4 cup diced and cook until softened)
Cornstarch → All-purpose flour (use 3 tablespoons for coating and 1 tablespoon for thickening)

Pro Tips for Substitutions:

Store leftover fresh thyme wrapped in damp paper towels in the refrigerator for up to one week
When using dried herbs instead of fresh, add them earlier in the cooking process to allow time for rehydration

Make It Diabetes-Friendly

Carb Modifications:

Replace brown rice with cauliflower rice to reduce carbs from 45g to 8g per serving
Use shirataki rice as another low-carb alternative with only 3g carbs per serving
Reduce rice portion to 1/3 cup uncooked and bulk up plates with extra sautéed vegetables

Portion & Timing Tips:

Keep chicken portions at 5 ounces for optimal protein without excess calories
Total carbs per serving: Approximately 47g as written, 12g with cauliflower rice substitution
Pair with a small green salad dressed with olive oil and vinegar to add fiber and healthy fats
The protein and fat content help slow carbohydrate absorption for better blood sugar control

Cooking Method Benefits:

Pan-searing technique requires minimal added fats compared to breading and deep frying
Cornstarch coating uses less carbohydrates than traditional flour coatings
Balsamic vinegar may help improve insulin sensitivity when consumed with meals

Blood Sugar Management:

The combination of protein, fiber, and healthy fats creates a balanced meal that promotes stable blood glucose
Consider eating this as your largest meal earlier in the day when insulin sensitivity is typically higher

Perfect Pairing Suggestions

Beverage Pairings:
The earthy mushrooms and tangy balsamic sauce pair beautifully with medium-bodied red wines like Pinot Noir or Sangiovese. For white wine lovers, try a Chardonnay with subtle oak that won’t compete with the complex sauce. Belgian wheat beer offers a refreshing contrast to the rich flavors. Non-alcoholic options include sparkling water with lemon or unsweetened iced tea with fresh herbs.

Side Dish Recommendations:
Roasted asparagus with garlic complements the herbaceous notes while adding vibrant color and crunch. Sautéed spinach with pine nuts provides iron and creates textural contrast. Honey-glazed carrots offer natural sweetness that balances the tangy balsamic. Crusty artisan bread is perfect for sopping up every drop of that gorgeous sauce.

Complete Meal Ideas:
Start with mixed greens salad with balsamic vinaigrette to echo the main course flavors. Follow with the Chicken Continental as your centerpiece. Finish with fresh berries and a drizzle of honey for a light, seasonal dessert that won’t overshadow the savory flavors.

Occasion Suggestions:
This elegant dish shines at dinner parties where you want to impress without stress-cooking all day. Perfect for date nights at home when you want restaurant-quality results. Excellent for Sunday family dinners when you have a bit more time to let the flavors develop. The sophisticated presentation makes it ideal for holiday entertaining or special celebrations.

Pro Tips and Troubleshooting

Professional Techniques:
Always let your chicken come to room temperature for 15 minutes before cooking for even browning and cooking. Don’t overcrowd the pan when browning – work in batches if necessary to maintain proper heat. Deglaze the pan thoroughly when adding the balsamic vinegar to capture all those flavorful browned bits that add depth to the sauce.

Common Mistake Prevention:
Never skip the cornstarch slurry step – adding dry cornstarch directly to hot liquid creates lumps that won’t dissolve. Make sure your oil is properly heated before adding chicken, or the coating won’t develop that golden crust. Don’t flip the chicken too early; it will release naturally when properly browned.

Storage and Reheating:
Store leftovers in the refrigerator for up to 3 days in airtight containers. Reheat gently in a covered skillet over low heat, adding 1-2 tablespoons chicken broth if the sauce seems too thick. The rice can be reheated separately in the microwave with a splash of water.

Make-Ahead Strategies:
You can brown the chicken and prepare the sauce base up to 1 day ahead, then finish the final simmering step when ready to serve. Cook rice ahead and reheat with a little broth or water to refresh the texture.

This Chicken Continental proves that restaurant-quality meals don’t require a culinary degree or a pantry full of exotic ingredients – just good technique and quality ingredients working together to create something truly special that’ll have everyone asking for the recipe.