Contributed By: winky
Weight Watchers New Complete Cookbook
A lesson from the Greeks is learned in this fortuitous pairing of olive oil, oregano and feta cheese.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Nutrition Content: Good Source of Calcium
Low Fat
Ingredients
four 4 oz. Skinless, boneless chicken breast
2 tbl Balsamic Vinegar
1/2 tsp Ground thyme
2 tsp Olive oil
1 tbl + 1 1/2 tsp all purpose flour
1/2 tsp Ground oregano
1 c Ff milk
1 c Thawed frozen broccoli, carrot and califlower medley
1/3 c Crumbled peppercorn flavored or plain feta cheese
1 tsp Fresh lemon juice
2 c Hot cooked orzo or white rice
Preparation
1. On a sheet of wax paper, sprinkle the chicken w. vinegar and thyme. In a large non-stick skillet, heat the oil. Cook the chicken until browned and cooked through, 4-5 min. on each side. Transfer to plate.
2. Sprinkle the flour and oregano over the pan juices; cook, stirring constantly, 1 min. Gradually whisk in the milk; cook, whisking constantly, until thick and bubbling, 2-3 min. Stir in veggies and cheese and lemon juice. Reduce the heat and simmer until cheese melts, abt 2 min. Place the rice on a large platter; top with chicken. Spoon the sauce over the chicken.
Cook's Notes
7 pts per serving, 4 servings.
Nutrition Information
Calories: 319
;
Total Fat: 6
;
Saturated Fat: 2
;
Carbohydrates: 37
;
Protein: 27
;
Calcium: 169
;
Sodium: 219
;
Fiber: 1