Chicken And Vegetables With Light And Creamy Cheese Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables, Dairy | Dutch | 123 points, Poultry/stu, Vegetables | 4 | Servings |
INGREDIENTS
| 1/2 | lb | Red potatoes, cut in 1/2" |
| pieces | ||
| 3 | c | Broccoli florets, fresh |
| 3 | c | Cauliflower flowerets, fresh |
| 3 | Boneless skinless chicken | |
| breast halves cut into | ||
| 1" | ||
| pieces | ||
| 1/8 | t | Salt |
| 1 1/4 | c | Skim milk |
| 5 | t | Cornstarch |
| 1/2 | t | Salt |
| 1/4 | t | Nutmeg |
| 3 | oz | Cheddar cheese, lowfat cut |
| into 1/2 inch pieces | ||
| 1 | ds | Cayenne pepper, if desired |
INSTRUCTIONS
In Dutch oven, bring 2 cups water to a boil. Add potatoes, broccoli and cauliflower; return to a boil. Reduce heat to medium; cover and cook 6 to 8 minutes or until potatoes are tender, stirring once. Meanwhile, spray medium nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Sprinkle chicken with 1/8 teaspoon salt. Add chicken to skillet; cook and stir 6 to 8 minutes or until no longer pink. Drain vegetable; place on serving platter. Arrange chicken evening over vegetables. Cover with foil to keep warm. In small bowl, combine milk, cornstarch, 1/2 teaspoon salt and nutmeg; blend well. Add to drippings in skillet; cook and stir over medium high heat until thickened. Remove from heat stir in cheese spread and ground red pepper until cheese spread is completely melted. Pour over chicken and vegetables. 4 servings NOTES : (The Nutrition Information is from the magazine) Per Serving 1/4 of recipe Calories 290, Total Fat, 5g, Saturated 2g, Cholesterol 65mg, Sodium 780mg, Total Carbohydrate 28g, Dietary Fiber 5g, Sugars 9g, Protein 32g. Dietary Exchanges: 1-1/2 Starch, 1 Vegetable, 4 Very Lean Meat WW POINTS: 5 Recipe by: Fast &Healthy Magazine Jan/Feb 1998 (5 Points) Posted to EAT-LF Digest by "Helen Deacey" <hdeacey@sympatico.ca> on Feb 28, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 434
Calories From Fat: 50
Total Fat: 5.5g
Cholesterol: 82.6mg
Sodium: 1210.3mg
Potassium: 523.7mg
Carbohydrates: 56.6g
Fiber: 1.4g
Sugar: 30g
Protein: 36.9g