Chicken with mushroom sauce

By es123

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)

Preparation

Step 1

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