Contributed By: pakcyr
Eating Well After Weight Loss Surgery
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Nutrition Content: Low Fat
Meal Type: Entree
Ingredients
Olive oil cooking spray
1 pound Chicken breast cutlets
3 tablespoons Shallots, finely chopped
2 cups Fresh mushrooms, sliced
1/2 cup White wine
3/4 cup Fat-free, low-sodium chicken broth
1/2 cup Plain, fat free yogurt
1/2 Packet artificial sweetener (Splenda or Sweet n' Low)
1 tablespoon Fresh tarragon, finely chopped
Salt and pepper to taste
Preparation
In a large non stick skillet, heat cooking spray until hot but not smoking. Saute chicken for 3 minuteson each side until golden brown and no longer pink inside. Remove chicken from pan and keep warm.
Re-spray pan, add shallots and mushrooms and cook, stirring, for about 2 minutes or until tender. Pour in wine, increase heat to high, and cook for 2 minutes.
Add broth and cook for 3-5 minutes, until reduced by half. Reduce heat to low and stir in yogurt and sweetener. Cook for about 2 minutes or until thick enough to coat spoon.
Stir in tarragon and season with salt and pepper to taste.
Cook's Notes
Nutrition Information
Calories: 175
;
Total Fat: 1.6g
;
Saturated Fat: 0.4g
;
Polyunsaturated Fat: 0.4g
;
Carbohydrates: 9g
;
Protein: 29g
;
Calcium: 70mg
;
Sodium: 358mg
;
Iron: 1.8mg
;
Fiber: 0.5g