| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables, Dairy, Grains |
|
Entree, Poultry, Lowfat, Xport |
4 |
Servings |
INGREDIENTS
| 2 |
tb |
Sun-dried tomatoes; (6 to 8 each) |
| 1/2 |
c |
Fat-free chicken broth; heated |
| 12 |
oz |
Boneless skinless chicken breasts; (about 3 fillets) cut into 2"medallions |
| 1/2 |
c |
Sliced mushrooms |
| 2 |
|
Cloves garlic; finely chopped |
| 1 |
ts |
Vegetable oil |
| 1/2 |
c |
1% low-fat milk; (or fortified skim) |
| 2 |
ts |
Cornstarch |
| 2 |
ts |
Fresh basil; chopped |
| 6 |
oz |
Fettucine; (about 3 cups cooked) |
| 2 |
c |
Sliced zucchini |
| 4 |
sl |
Multi-grain bread |
INSTRUCTIONS
ACCOMPANIMENTS
Cook's Notes: Sun-dried plum tomatoes add rich flavor to low cholesterol
creamed chicken: 405 cals per serving (12% CFF 5.5 gr total fat, 400 mg
sodium). Estimated by MasterCook 3.03; include side dishes.-- PATh
Reconstitute tomatoes in broth about 15-30 minutes. Dice the tomatoes and
return them to the broth. If chicken pieces are thicker than one-half inch,
gently flatten with mallet or heavy pan. Prepare fettucini and steam or
grill the zucchini.
STIR FRY (see TIP): Heat wok; quickly brown chicken pieces on both sides.
Push meat to rest along wall of wok. While meat continues to cook, stir fry
the onion, then add mushrooms and garlic. Meanwhile, combine the tomato
mixture with milk and cornstarch. When meat and vegetables are done, but
not dry, remove wok from heat. Clear bottom of wok by pushing food up the
side; pour liquid mixture in center of pan. Return to heat, stirring to
thicken and adding chicken broth if needed. Coat chicken and vegetables
with sauce. Spoon the meat and sauce over fettuccini.
Serve with bread and vegetable sides.
TIP: heat un-oiled wok, stir-fry oiled-meat and/or vegetable; i.e., toss
the meat and/or vegetable in the little bit of oil (bottle or spray) to
coat. -- From Betty Crocker Booklet: Low Fat and Fit, 1996:Mar,p40. Pat
Hanneman (Ed.), MasterCook. Relayed to Prodigy's TNT on 12/9/96.
See also: Pillsbury's All New Chicken Cookbook; July 1993, No. 149:p36 for
similar idea
Recipe by: Betty Crocker / Low Fat and Fit
Posted to MC-Recipe Digest V1 #1069 by KitPATh <phannema@wizard.ucr.edu> on
Jan 31, 1998
A Message from our Provider:
“You think life is full of surprises? Wait till you die!”