Low Fat Chicken Breasts with Sauce Recipe

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Recipe Category: Chicken

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Low Fat Chicken Breasts With Sauce Recipe

Ingredients

  • 1/4 cup coarsely chopped sun-dried
  • tomatoes
  • 1/2 cup chicken broth
  • 4 boneless skinless chicken breast
  • halves (about 1 pound)
  • 1/2 cup sliced fresh mushrooms, (about 1-1/2 ounces)
  • 2 tablespoons chopped green onions, (with tops)
  • 2 cloves garlic, finely chopped
  • 2 tablespoons dry red wine
  • 1 teaspoon vegetable oil
  • 1/2 cup skim milk
  • 2 teaspoons cornstarch
  • 2 teaspoons chopped fresh or
  • 1/2 teaspoon dried basil
  • 2 cups hot cooked fettuccine or rice

Method

  1. Mix tomatoes and broth, let stand 30 minutes.
  2. Trim fat from chicken.
  3. Cook mushrooms, onions and garlic in wine in 10-inch nonstick skillet over medium heat about 3 minutes, stirring occasionally, until mushrooms are tender; remove mixture from skillet.
  4. Add oil to skillet.
  5. Cook chicken in oil over medium heat until brown on both sides.
  6. Add tomato mixture.
  7. Heat to boiling; reduce heat.
  8. Cover and simmer about 10 minutes, stirring occasionally, until chicken is done.
  9. Remove chicken; keep warm.
  10. Mix milk, cornstarch and basil; stir into tomato mixture.
  11. Heat to boiling, stirring constantly.
  12. Boil and stir 1 minute.
  13. Stir in mushroom mixture; heat through.
  14. Serve over chicken and fettuccine.

SERVINGS (WITH ABOUT 1/3 CUP SAUCE EACH).

MICROWAVE DIRECTIONS: Decrease broth to 1/4 cup.

  1. Omit oil.
  2. Decrease milk to 1/4 cup.
  3. Mix tomatoes and broth as directed.
  4. Trim fat from chicken.
  5. Place mushrooms, onion, garlic and wine in 4-cup microwavable measure.
  6. Cover tightly and microwave on high 2 to 3 minutes or until mushrooms are tender; reserve.
  7. Place chicken in 2-quart microwavable casserole.
  8. Pour tomato mixture over chicken.
  9. Cover tightly and microwave on high 10 to 12 minutes, rotating casserole 1/4 turn every 3 minutes, until chicken is done.
  10. Remove chicken; keep warm.
  11. Mix milk, cornstarch and basil; stir into tomato mixture.
  12. Microwave uncovered 2 to 4 minutes, stirring every minute, until mixture thickens and boils.
  13. Stir in mushroom mixture.
  14. Microwave uncovered 30 to 60 seconds or until mixture boils.
  15. Serve over chicken and fettuccine.

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