Chicken in Creamy Mushroom Sauce
Recipe By :Sharon Howard, R.D., M.S., C.D.E. FADA
4 Points Per Serving
2 tablespoons cornstarch
1 cup water
1 pound boneless and skinless chicken breasts
1/4 cup chopped onion
1 clove garlic -- crushed
1/4 teaspoon salt
1/8 teaspoon pepper
1 red bell pepper -- coarsely chopped
3 cups sliced mushrooms -- about 8 ounces
1/4 cup dry white wine
1 teaspoon chicken bouillon granules
2 tablespoons reduced-fat sour cream
3 tablespoon chopped fresh chives
3 cups hot cooked farfalle -- bow tie pasta
Stir cornstarch into water; reserve.
Cut chicken into thin strips.
Coat large skillet with nonstick cooking spray; heat until hot.
Cook onion, garlic, salt and pepper in skillet over medium-high heat for about 3 minutes, stirring frequently, until onion is tender. Stir in chicken and red pepper. Cook about 4 minutes, stirring frequently, until chicken no longer is pink. Stir in mushrooms, wine and bouillon granules.
Heat to boiling; reduce Cover and simmer 1 minute. Stir in sour cream. Stir cornstarch mixture into skillet.
Cook over medium-high heat about 2 minutes, stirring frequently, until thickened Sprinkle with chives. Serve over pasta.
Serving Size : 6
Per serving: Calories 220 Protein 19 g Carbohydrate 27 g Fat 3 g Cholesterol 40 mg Sodium 440 mg Potassium 420 mg
Diets -- Appropriate for the following diets: healthy family, heart healthy, diabetes
Sharon Howard, R.D., M.S., C.D.E., FADA Date Published: March 29, 1999 Date Reviewed: March 29, 1999
Source: http://www.drkoop.com/nutrition/recipes/
Per serving: 223 Calories (kcal); 2g Total Fat; (8% calories from fat); 22g Protein; 27g Carbohydrate; 45mg Cholesterol; 208mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with steamed French beans and crusty whole grain bread.
NOTES : Boost the nutritional content of any poultry dish by adding vegetables. Red peppers and mushrooms add not only lots of flavor and color but beta-carotene, potassium and vitamin C as well. I would use frozen, cooked chicken as well as frozen onion and red pepper plus garlic from a jar for a quick, easy supper.
