Monday, May 30, 2011

Clean Eating Saucy Chicken

Makes 4 servings, 3/4 cup each
This is a warm, creamy bit of deliciousness that absolutely screams comfort food... but won't send you screaming from the bathroom scale :) I got the original idea for this recipe from a Publix Family Style Magazine article. It's simple and satisfying and we love it served over Cornbread Waffles with Grilled Asparagus.

Ingredients:
  • 1 lb boneless, skinless chicken breasts
  • 1 tsp minced garlic
  • 1 Tbsp olive oil
  • 2 Tbsp whole wheat flour
  • 3/4 cup reduced-sodium chicken broth
  • 2/3 cup skim milk
  • 3 Tbsp grated Parmesan cheese
  • 1/2 tsp dried sage
  • 1/2 tsp dried thyme
  • 1/8 tsp pepper
ONE: Poach chicken breasts by placing them in a small, heavy-bottomed pot that is just large enough so that they fit snugly together in a single layer. Cover with water (or chicken broth). Heat on high until it's just started boiling and then reduce heat to low. Partly cover the pot and simmer for 10 minutes. Remove pot from heat, cover completely, and let the chicken sit in the hot water for 15-20 minutes or until cooked through. Shred and set aside.

TWO: In a large saucepan heat olive oil over medium heat. Add garlic and cook until fragrant but not browned, about 30 seconds. Stir in flour and then add broth and milk. Cook and stir until thickened and bubbly.

THREE: Stir in Parmesan and spices; cook another minute. Add shredded chicken and heat through.

Freeze leftovers in 3/4 cup portions using the medium/large portion method to feed your freezer stash.

NUTRITION INFO:

Per 3/4 cup serving - 299 Calories (119 Calories from Fat), 13g Fat, 3.5g Saturated Fat, 105mg Cholesterol, 315mg Sodium, 6g Total Carbohydrates, 2g Sugar, 37g Protein, 3% DV Vitamin A, 1% DV Vitamin C, 12% DV Calcium, 11% DV Iron

1 comment:

  1. Awesome! It's like a clean version of southern chicken and waffles. Yeah! Thanks Bri!

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