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The Recipe Instructions |
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Ingredients
3 tbsp flour
1/2 tsp salt, (optional)
Freshly-ground black pepper, to taste
1/2 tsp nutmeg
3 boneless skinless chicken breasts, halved
2 lb spinach
= (or 1 lb broccoli florets)
Butter-flavored nonfat cooking spra, as needed
1 lb mushrooms, sliced
2 cup low-sodium chicken broth
3 tbsp quick-mixing flour
1/2 cup fat-free or reduced-fat sour cream
Salt, (optional), to taste
Freshly-ground black pepper, to taste
1/2 tsp nutmeg
3 tbsp grated Parmesan cheese
Directions
Mix flour, salt, pepper, and nutmeg. Roll chicken pieces in mixture. Wash
spinach and put in pot. Cover and cook in the water on the leaves until
they are wilted. Drain well. (If using broccoli, cook just until tender.)
Spray a nonstick skillet. Add mushrooms and cook, stirring constantly, 5
minutes. Remove. Spray skillet again. Add chicken breasts and brown on
each side. Set aside.
Pour chicken broth into saucepan. Bring to the boil. Beat flour into sour
cream. Remove pan from heat and beat mixture into broth. Place over heat
and cook, stirring, until thickened. Season with salt, pepper, and
nutmeg.
Place spinach in bottom of casserole. Mound around edges and shallow in
the middle. Arrange mushrooms over spinach. Lay chicken pieces down
middle. Spoon sauce over chicken. Sprinkle with cheese, place in oven,
and bake 20 minutes.
This recipe yields 6 servings. Serving size: 1/6 recipe.
Exchanges Per Serving: 4 Very Lean Meat, 3 Vegetable, 1 Fat.
Nutrition Facts: Calories 261; Calories from Fat 45; Total Fat 5g;
Saturated Fat 2g; Cholesterol 75mg; Sodium 541mg; Without Added Salt
274mg; Carbohydrate 17g; Dietary Fiber 5g; Sugars 2g; Protein 38g.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2001"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 219 Calories; 4g Fat (15.1% calories
from fat); 38g Protein; 13g Carbohydrate; 5g Dietary Fiber; 70mg
Cholesterol; 437mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 2
Vegetable; 0 Fat.
NOTES : Recipe from "The Great Chicken Cookbook for People with Diabetes"
by Beryl M. Marton, (© American Diabetes Association, 1999)
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: Beryl M. Marton
Preparation Time: 0:00
Servings: 6
Diet Chicken Breasts Florentine Recipe brought to you by Diet Recipes To-Go
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