STEROID
01-27-2012, 12:41 AM
Tuscan Chicken Milano (F.I.S.T. Style)
http://img31.imageshack.us/img31/2205/92626413.jpg (http://img31.imageshack.us/img31/2205/92626413.jpg)
Total Time:45 Minutes
Number of Servings: 6
Ingredients
1/2 cup low sodium chicken broth
1 head garlic(10 cloves) peeled (minced)
1 1/4 pounds (20 ounces) boneless skinless chicken breasts
1 package (10 ounces) sliced mushrooms (diced)
2 Tbsp xtra virgin olive oil
2 Tbsp all-purpose flour
2 cups low-fat half-and-half
1/2 cup diced, drained sun-dried tomatoes packed in oil (diced)
2 Tbsp grated Fat Free Parmesan cheese
Directions
1. Heat grill or broiler. In small saucepan over high heat, bring broth and garlic to a boil. Reduce heat to medium-low. Cover and let simmer until garlic is softened.
2. Meanwhile,Cut chicken breasts in half horizontally to form two thin cutlets from each one. Season with salt and pepper, if desired. Grill or broil chicken until cooked through and juices run clear. Let sit 2 minutes to allow juices to redistribute.
3. In nonstick skillet over medium heat, cook mushrooms in olive oil for three minutes, stirring occasionally. Gradually add flour, stirring until mixture resembles a paste. Slowly whisk in half-and-half and broth; cook until mixture thickens. Stir in sun dried tomatoes, Parmesan, chicken and pasta. Heat through, stirring frequently. Season with salt and pepper, if desired.
EAT UP BOYS AND GIRLS!!
Nutritional Info
Amount Per Serving
Calories: 330
Total Fat: 10 g
Cholesterol: 56 mg
Sodium: 103 mg
Total Carbs: 22 g
Dietary Fiber: 6 g
Protein: 38 g
I served mine today with a sweet potato,corn, red pepper,onion & bean saute.
Nutritional Info With Sweet Potato Saute:
Calories: 450
Total Fat: 15 g
Cholesterol: 56 mg
Sodium: 263 mg
Total Carbs: 35 g
Dietary Fiber: 13 g
Protein: 43 g
http://img31.imageshack.us/img31/2205/92626413.jpg (http://img31.imageshack.us/img31/2205/92626413.jpg)
Total Time:45 Minutes
Number of Servings: 6
Ingredients
1/2 cup low sodium chicken broth
1 head garlic(10 cloves) peeled (minced)
1 1/4 pounds (20 ounces) boneless skinless chicken breasts
1 package (10 ounces) sliced mushrooms (diced)
2 Tbsp xtra virgin olive oil
2 Tbsp all-purpose flour
2 cups low-fat half-and-half
1/2 cup diced, drained sun-dried tomatoes packed in oil (diced)
2 Tbsp grated Fat Free Parmesan cheese
Directions
1. Heat grill or broiler. In small saucepan over high heat, bring broth and garlic to a boil. Reduce heat to medium-low. Cover and let simmer until garlic is softened.
2. Meanwhile,Cut chicken breasts in half horizontally to form two thin cutlets from each one. Season with salt and pepper, if desired. Grill or broil chicken until cooked through and juices run clear. Let sit 2 minutes to allow juices to redistribute.
3. In nonstick skillet over medium heat, cook mushrooms in olive oil for three minutes, stirring occasionally. Gradually add flour, stirring until mixture resembles a paste. Slowly whisk in half-and-half and broth; cook until mixture thickens. Stir in sun dried tomatoes, Parmesan, chicken and pasta. Heat through, stirring frequently. Season with salt and pepper, if desired.
EAT UP BOYS AND GIRLS!!
Nutritional Info
Amount Per Serving
Calories: 330
Total Fat: 10 g
Cholesterol: 56 mg
Sodium: 103 mg
Total Carbs: 22 g
Dietary Fiber: 6 g
Protein: 38 g
I served mine today with a sweet potato,corn, red pepper,onion & bean saute.
Nutritional Info With Sweet Potato Saute:
Calories: 450
Total Fat: 15 g
Cholesterol: 56 mg
Sodium: 263 mg
Total Carbs: 35 g
Dietary Fiber: 13 g
Protein: 43 g