- 4
Ingredients
- Chicken:
- 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
- Sauce:
- 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)
Preparation
Step 1
1. Chicken: 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. 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.
From the Test Kitchen•Tip Good Food, Good Health Eating Plan Exchanges:2 starch, 1 protein.
Nutrition Facts (Chicken with Mushroom Sauce) Servings Per Recipe 4,
Calories 288,
Protein (gm) 26,
Carbohydrate (gm) 37,
Fat, total (gm) 4,
Cholesterol (mg) 49,
Saturated fat (gm) 1,
Dietary Fiber, total (gm) 1,
Vitamin A (RE) 206,
Vitamin C (mg) 45,
Sodium (mg) 181,
Calcium (DV %) 71,
Iron (DV %) 3,
Vegetables () 2,
Starch () 2,
Very Lean Meat () 3,
Percent Daily Values are based on a 2,000 calorie diet