CHICKEN WITH MUSHROOM SAUCE

Nonstick cooking olive or canola oil spray

4 small boneless chicken breast halves

1 tsp olive oil

2 cups fresh mushrooms, sliced

1 medium red or green bell pepper. cut into 3/4-in pieces

1 garlic clove, minced

1/2 cup reduced sodium chicken broth

Salt to taste

Black pepper to taste

1/2 cup fat-free sour cream

1 tbsp white whole wheat flour

1/8 tsp black pepper

2 cups hot cooked brown rice, for serving

snipped fresh parsley or chives for garnish, optional

Coat a large skillet with nonstick cooking spray. Preheat over medium heat. Add the chicken and cook about 4 minutes to brown, turning once to brown both sides. Remove from skillet.

Carefully add the olive oil to the hot skillet. Cook the mushrooms, bell pepper and garlic until tender. Remove from the skillet and cover with foil to keep warm. 

Carefully stir the chicken broth into the hot skillet and return the chicken to the skillet. Sprinkle chicken lightly with salt and pepper. Bring to boiling, reduce heat. Cover and simmer 5 to 7 minutes or until the chicken is cook through and is tender. Transfer chicken to a serving platter and cover to keep warm.

To make the sauce, in a small bowl, stir together the sour cream, flour and 1/8 tsp pepper until smooth. (I like to use a small whisk for stirring.) Cook, while stirring, until thickened and bubbly then cook for 1 minute.

To serve, divide the rice evenly onto 4 dinner plates and garnish with the parsley or chives, if using. Serve the chicken, veggies and sauce over the rice.

Yield: 4 servings

Per serving: 259 calories, 4 g fat (1 g sat), 45 mg cholesterol, 176 mg sodium, 32 g carbs, 1 g fiber, 22 g protein

BH&G Recipe and Photo