Tuesday, February 1, 2011

Chicken in Creamy Mushroom Sauce

Chicken in Creamy Mushroom Sauce
Total time for dinner about 1 hour
Prep Time: 5 minutes or less
Total Time: 30 minutes
Cook Time: 25 minutes

Ingredients
  • 6 ounces chicken breast, boneless/skinless, raw
  • 1/8 teaspoon black pepper
  • 1 1/2 tablespoons spread, buttery, low-fat
  • 1/3 cup chicken broth, fat-free, low-sodium
  • 1/4 cup mushrooms, sliced
  • 1 teaspoon lemon juice
  • 1 tablespoon green onion, chopped
  • 2 tablespoons low-fat sour cream
Preparation
  • Cut chicken breast into 1-inch pieces; season with pepper. Set aside.
  • Melt spread in a medium skillet. Brown chicken on both sides, about 5 minutes, adding up to 2 tablespoons of broth, if necessary, to prevent sticking.
  • Add mushrooms, remaining broth, and lemon juice. Bring to a boil and reduce heat to a simmer. Cover and cook 15 to 20 minutes or until chicken is done. Add chopped onions and sour cream to the chicken mixture. Cook a few minutes more until hot.
Tossed Vegetable Salad
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients
  • 1 1/2 cups lettuce, romaine, chopped
  • 1/3 cup bell peppers, green, sliced
  • 1/3 cup cucumber, chopped
  • 1/4 cup alfalfa sprouts
  • 1/2 teaspoon olive oil
  • 1 tablespoon balsamic vinegar
Preparation
  • Toss lettuce with peppers, cucumber and sprouts.
  • Drizzle with oil, vinegar and pepper.
Garlic Roast Potatoes
Prep Time: 15 minutes
Total Time: 1 hour
Cook Time: 45 minutes

Ingredients
  • 3/4 cup potatoes, diced
  • 1/3 cup onions, chopped
  • 1 teaspoon garlic, chopped
  • 1 teaspoon olive oil
Preparation
  • Preheat oven to 400°. Coat a baking sheet with cooking spray.
  • Toss potatoes, onions and garlic and olive oil. Season as desired with salt and pepper. Place on baking sheet in single layer.
  • Bake potatoes for approximately 30-45 minutes or until potatoes are golden and tender.
Strawberries
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes
Ingredients
  • 15 strawberries, whole, fresh
  • 2 tablespoons fat-free whipped topping, frozen
Preparation
  • Enjoy strawberries dipped in whipped topping.
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3 comments:

  1. Patti CombowFebruary 1, 2011 at 7:56 PM

    Nutritional Information
    Calories 610
    Calories from Fat 200
    Total Fat 22 g
    Saturated Fat 6 g
    Cholesterol 105 mg
    Sodium 310 mg
    Total Carbohydrate 60 g
    Dietary Fiber 11 g
    Sugars 25 g
    Protein 44 g
    Vitamin A 150%
    Vitamin C 390%
    Calcium 15%
    Iron 25%

    ReplyDelete
  2. Patti CombowFebruary 1, 2011 at 7:56 PM

    Diet Exchange
    Bread/Starch 1.5
    Fruit 1.5
    Fat Free Milk 0.0
    Reduced Fat Milk 0.0
    Whole Milk 0.0
    Other Carbohydrates 0.0
    Vegetable 2.0
    Lean Meat 4.0
    Medium Fat Meat 0.0
    High Fat Meat 0.0
    Plant Protein 0.0
    Fat 3.5
    Alcohol 0.0

    ReplyDelete
  3. Patti CombowFebruary 1, 2011 at 8:00 PM

    Ingredients for upsizing meal to serve 4.
    Ingredients
    Creamy Chicken Mushroom
    * 1 1/2 pounds chicken breast, boneless/skinless, raw
    * 1/4 teaspoon black pepper
    * 1/3 cup spread, buttery, low-fat
    * 1 1/3 cups chicken broth, fat-free, low-sodium
    * 1 cup mushrooms, sliced
    * 4 teaspoons lemon juice
    * 1/4 cup green onion, chopped
    * 1/2 cup low-fat sour cream

    Salad
    * 6 cups lettuce, romaine, chopped
    * 1 1/3 cups bell peppers, green, sliced
    * 1 1/3 cups cucumber, chopped
    * 1 cup alfalfa sprouts
    * 2 teaspoons olive oil
    * 1/4 cup balsamic vinegar

    Roasted Potatoes
    * 3 cups potatoes, diced
    * 1 1/3 cups chopped onions
    * 1 tablespoon garlic, chopped
    * 4 teaspoons olive oil

    Stawberries
    * 60 strawberries, whole, fresh
    * 1/2 cup fat-free whipped topping, frozen

    ReplyDelete

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