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    Skillet Chicken With Mushrooms and Artichokes

    8 servings/ serving size: 3 ounces chicken plus 2/3 cup sauce

    This quick, scrumptious chicken with a light mushroom and artichoke sauce goes great with wild rice.

    2 pounds boneless, skinless chicken breasts

    Salt and pepper to taste (optional)

    ½ pound mushrooms, sliced

    ½ cup fat-free low-sodium chicken broth

    2 tablespoons lemon juice

    1 (14 ounce) can evaporated milk

    ½ cup chopped green onions

    ½ cup plain, fat-free yogurt

    Season the chicken with salt and pepper (if using). In a large nonstick skillet coated with nonstick cooking spray, cook the chicken 5-7 minutes or until browned on both sides.

    Add the mushroom, chicken broth, and lemon juice and bring to a boil, then reduce heat and cook, covered, for 25-30 minutes or until the chicken is done.

    Add the artichokes and the milk. Stir and cook for 5 minutes or until thickened, but do not boil. Stir in the green onions and yogurt.

    Note: To freeze this dish, leave out the yogurt and stir in after reheating.

    Exchanges per serving: ½ fat-free milk, 3 very lean meat.

    Nutrients per serving: 177 calories, 25 calories from fat, 3 g total fat, 1 g saturated fat, 64 mg cholesterol, 199 mg sodium, 9 g total carbohydrate, 1 g dietary fiber, 6 g sugars, 28 g protein.

     

    Recipe reprinted, with permission, from the American Diabetes Association. Trim & Terrific Diabetic Cooking by Holly Clegg (Alexandria, American Diabetes Association, 2007).

     

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