Smothered Chicken

Yield: 4     (serving size: 1 cup vegetables + 1 chicken breast half)

cooking spray

4 (4 oz.) skinless, boneless chicken breast halves

1/2 tsp. salt

1/4 tsp. black pepper, coarsely ground

1 tbsp. olive oil

1 tsp. ground cumin

2 cups carrots, 1/2-inch diagonally sliced

1 cup onion, 1/4-inch-thick slices

1 garlic clove, minced

2 (8 oz. pkgs.) pre-sliced mushrooms

1/4 cup all-purpose flour

1 (14.5 oz. can) fat-free, low sodium chicken broth

1 tbsp. fresh chopped thyme (1 tsp. dried)

optional fresh chives or green onions

  1. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken and sprinkle with salt and pepper. Cook 4 minutes on each side or until lightly browned. Remove from pan.
  2. Heat oil in pan over medium-high heat. Add carrots, onion and garlic; cok 2 minutes. Add mushrooms; cook 5 minutes or until vegetables are tender. Sprinkle with flour; cook 2 minutes, stirring constantly.
  3. Add broth and thyme; bring to boil and cook until slightly thick, stirring frequently. Return chicken to pan; cover, reduce heat and simmer 10 minutes or until chicken is done. Garnish with chive or green onion, if desired.

CALORIES 273 (18% from fat); FAT 5.5g (sat. fat 1g); CHOL 66mg; SODIUM 615mg; CARB 23g; FIBER 4.6g; PROTEIN 33.2g

from Cooking Light Annual Recipes 2002

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