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).