Thursday, June 28, 2007

Light and Lean Chicken

This is a great recipe, and it's good for you! One serving has only 287 calories, 3 grams of fat, and it has 30 grams of protein! No one would ever know that this is a "good for you" meal! My husband even liked it!

4 boneless skinless chicken breast halves, sliced in strips
extra virgin olive oil
ground black pepper
2 cloves garlic, halved
1 cup low-sodium chicken broth
1/2 cup dry white wine
2 tsp cornstarch (or 2 T flour)
2/3 cup skim milk
1 tsp finely chopped fresh chives
2 cups hot cooked brown rice

Drizzle a little extra virgin olive oil in skillet; heat over medium heat until hot. Add chicken; sprinkle with pepper. Cook 20 minutes or until brown, turning occasionally. Reduce heat to low; add garlic. Cook 10 minutes more or until fork can be inserted into chicken with ease and juices run clear, not pink. Remove chicken; keep warm. Add broth and wine to garlic. Bring to a boil over high heat; boil 5 minutes. Reduce heat to low. Stir cornstarch into milk and slowly add mixture to skillet. Sprinkle with a little more pepper. Cook and stir 2 minutes or until thickened. Return chicken to skillet. Spoon sauce over chicken; sprinkle with chopped chives. Simmer 5 minutes or until thoroughly heated. Serve over hot rice. Serve with a big green salad.
Yield: 4 servings

Kansas City, MO

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