Ingredients

  • 6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
  • 1 teaspoon butter
  • 1 teaspoon oil
  • 3 tablespoons cornstarch
  • 1-1/2 chicken broth, unsalted
  • 1/3 cup skim milk
  • 1/3 cup lemon juice
  • 1/3 cup dry white wine
  • 3 cloves garlic, crushed
  • 1/4 cup Parmesan cheese, fresh, grated


Directions

  1. Prepare chicken breasts and set aside.
  2. Place butter in large skillet, heating to medium high.
  3. Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
  4. Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
  5. Remove pan from heat and, slowly, add 1 cup of broth.
  6. Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
  7. When sauce has thickened slightly, pour over chicken breasts.
  8. Sprinkle Parmesan over chicken.
  9. Bake 30 minutes at 350 degrees F.
  10. Serve over brown rice.


Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce

Nutritional Information Per Serving:

Calories: 183
Fat: 7 grams
Protein: 21 grams
Carbohydrates: 6 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

3 Low-Fat Meat



Book Title: Gourmet Inspirations Healthy Cooking

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