Thursday, July 30, 2009

French Country Kitchen Chicken

Even though today was fast paced and hectic, I made sure to give myself the time to enjoy a delicious and hearty lunch and am about to prepare a wonderful dinner. This is also a very hearty dish and is complete with a creamy sauce. Because of the simplicity in its preparation you can add it to your weeknight dinner repertoire.
French Country Kitchen Chicken
4 - 4 ounce boneless skinless chicken breasts
1/2 large onion, diced
2 large garlic cloves, minced
1 medium carrot, diced
1 lb. button mushrooms, quartered
1/4 cup white wine (optional)
1 cup low sodium chicken stock
1/2 tsp. thyme
1/4 tsp. rosemary
1/2 cup low fat milk
pinch of nutmeg
1 Tbsp. flat leave parsley
salt and pepper to taste
1 Tbsp. cornstarch, dissolved in 3 Tbsp. cold water
olive oil spray
Season the chicken breasts with salt and pepper to taste. Preheat a large saute pan on medium heat and coat with olive oil spray. Add the chicken breasts and cook until just done and browned. While browning the second side add the sliced onions and garlic. Remove the chicken breasts and set aside.
Add the sliced mushrooms and carrots to the saute pan. When the vegetables have begun to cook down add the white wine, chicken stock, thyme and rosemary. Season with salt and pepper to taste. Simmer gently until the mushrooms have cooked down and the carrots are tender.
Remove from heat and stir, slowly adding the milk, butter and nutmeg. Return to a very low heat and bring the mixture to a very gently simmer. Simmer gently for a few minutes and stir in the cornstarch mixture. Add the chicken back and continue simmering gently for a few minutes to cook the cornstarch. Add the parsley and serve with egg noodles or rice.
Yields four servings.
Each serving = 225 calories, 3 protein exchanges, 2 vegetable exchanges, 1 fat exchange. Served with 1 cup of egg noodles or rice adds 240 calories and 3 carbohydrate exchanges to make this a complete and balanced meal totaling 465 calories.

No comments:

Post a Comment