This low fat version of Chicken Chasseur is extremely tasty.
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
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.
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