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Send a Meal Blog

Sunday, January 16 2011

ingredients

  •     Nonstick cooking spray
  • 4    small skinless, boneless chicken breast halves (about 12 ounces total)
  • 1  teaspoon  olive oil
  • 2  cups  sliced fresh mushrooms
  • 1    medium red or green sweet pepper, cut into 3/4-inch squares
  • 1  clove  garlic, minced
  • 1/2  cup  reduced-sodium chicken broth
  •     Salt
  •     Pepper
  • 1/2  cup  fat-free dairy sour cream
  • 1  tablespoon  all-purpose flour
  • 1/8  teaspoon  black pepper
  • 1  tablespoon  dry sherry (optional)
  • 2  cups  hot cooked white or brown rice
  •     Snipped fresh parsley
  •     Fresh chives (optional)
  •     Edible flowers (optional)

directions

1. Lightly coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium heat. Cook chicken for 3 to 5 minutes or until browned, turning once. Remove chicken from skillet.

2. Add oil to hot skillet. Cook the mushrooms, sweet pepper, and garlic in hot oil until tender. Remove vegetables; keep warm. Carefully stir broth into skillet. Return chicken to skillet. Sprinkle lightly with salt and black pepper. Bring to boiling; reduce heat. Simmer, covered, for 5 to 7 minutes or until chicken is tender and no longer pink. Transfer chicken to a platter; keep warm.

3. For sauce, in a bowl stir or whisk together sour cream, flour, and the 1/8 teaspoon black pepper until smooth. If desired, stir in sherry. Stir into mixture in skillet. Cook and stir until bubbly. Cook and stir 1 minute more. Serve chicken, vegetables, and sauce over hot cooked rice tossed with parsley. If desired, garnish with chives and flowers. Makes 4 servings.

Good Food, Good Health Eating Plan Exchanges: 2 starch, 1 protein.

nutrition facts

  • Calories288, 
  • Total Fat (g)4, 
  • Saturated Fat (g)1, 
  • Cholesterol (mg)49, 
  • Sodium (mg)181,
  • Carbohydrate (g)37, 
  • Fiber (g)1, 
  • Protein (g)26, 
  • Vitamin A (DV%)20, 
  • Vitamin C (DV%)77,
  • Calcium (DV%)7, 
  • Iron (DV%)14, 
  • Starch (d.e.)2, 
  • Vegetables (d.e.)1.5, 
  • Very Lean Meat (d.e.)2.5, 
  • Percent Daily Values are based on a 2,000 calorie diet
 
Posted by: Send a Meal AT 10:46 am   |  Permalink   |  0 Comments  |  Email
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