Hunter's Chicken

Hunter's Chicken
This low fat version of Chicken Chasseur is extremely tasty.

Servings: 4

• Cooking oil spray
• 4 boneless, skinless chicken breasts (about 2 1/4 pounds in all)
• 1 teaspoon salt
• 1/2 teaspoon fresh-ground black pepper
• 1 tablespoon low saturated fat margarine
• 1 onion, chopped
• 3/4 pound mushrooms, sliced
• 2 cloves garlic, minced
• 1 1/2 teaspoons flour
• 6 tablespoons dry vermouth or dry white wine
• 2/3 cup canned low-sodium fat free chicken broth or defatted homemade stock
• 1 cup canned crushed tomatoes, drained
• 1/4 teaspoon dried thyme
• 2 tablespoons chopped fresh parsley

Heat a large, deep nonstick skillet, that has been sprayed with cooking oil spray, over moderately high heat. Season the chicken with 1/4 teaspoon each of the salt and pepper and add to the pan. Cook until browned, turning, about 8 minutes in all. Remove and keep warm.

Add the margarine to the pan and reduce the heat to moderately low. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Raise the heat to moderately high. Add the mushrooms, garlic, and 1/4 teaspoon of the salt. Cook, stirring frequently, until the vegetables are browned, about 5 minutes.
Add the flour and cook, stirring, for 30 seconds. Stir in the vermouth and bring back to a simmer. Stir in the broth, tomatoes, thyme, and the remaining 1/2 teaspoon salt. Add the chicken and any accumulated juices. Reduce the heat; simmer, covered, until the chicken is done, about 10 minutes. Stir in the parsley and the remaining 1/4 teaspoon pepper.

Per Serving: 388 Calories; 5g Fat (13.0% calories from fat); 1g Saturated Fat; 64g Protein; 15g Carbohydrate; 3g Dietary Fiber; 148mg Cholesterol; 983mg Sodium. Exchanges: 0 Grain (Starch); 8 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat.