Chicken with Mushroom Sauce
Nonstick cooking spray
small skinless, boneless chicken breast halves (about 12 ounces total)
teaspoon olive oil
cups sliced fresh mushrooms
medium red or green sweet pepper, cut into 3/4-inch squares
clove garlic, minced
cup reduced-sodium chicken broth
cup fat-free dairy sour cream
teaspoon black pepper
tablespoon dry sherry (optional)
cups hot cooked white or brown rice
Snipped fresh parsley
Fresh chives (optional)
Edible flowers (optional)
- Lightly coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium heat. Cook chicken for 3 to 5 minutes or until browned, turning once. Remove chicken from skillet.
- Add oil to hot skillet. Cook the mushrooms, sweet pepper, and garlic in hot oil until tender. Remove vegetables; keep warm. Carefully stir broth into skillet. Return chicken to skillet. Sprinkle lightly with salt and black pepper. Bring to boiling; reduce heat. Simmer, covered, for 5 to 7 minutes or until chicken is tender and no longer pink. Transfer chicken to a platter; keep warm.
- In a bowl stir or whisk together sour cream, flour, and the 1/8 teaspoon black pepper until smooth. If desired, stir in sherry. Stir into mixture in skillet. Cook and stir until bubbly. Cook and stir 1 minute more. Serve chicken, vegetables, and sauce over hot cooked rice tossed with parsley. If desired, garnish with chives and flowers. Makes 4 servings.
From the Test Kitchen
Good Food, Good Health Eating Plan Exchanges:
2 starch, 1 protein.
Nutrition Facts(Chicken with Mushroom Sauce)
- Per serving:
- 288 kcal cal.,
- 4 g fat
- (1 g sat. fat,
- 49 mg chol.,
- 181 mg sodium,
- 37 g carb.,
- 1 g fiber,
- 26 g pro.
- Percent Daily Values are based on a 2,000 calorie diet