| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy |
American |
Poultry, Low-fat, Main dish |
4 |
Servings |
INGREDIENTS
| 1 |
c |
Nonfat cottage cheese |
| 1/2 |
c |
Evaporated skim milk |
| 1/4 |
c |
Nonfat cream cheese |
| 1/2 |
c |
Finely chopped onions |
| 1/2 |
c |
Sliced sun-dried tomatoes |
| 1/2 |
c |
Dry white wine |
| 1 |
ts |
Finely chopped garlic |
| 2 |
c |
Sliced button mushrooms |
| 1 |
c |
Sliced Shiitake mushrooms |
| 1 1/2 |
c |
No-salt-added chicken broth |
| 2 |
tb |
Low-sodium soy sauce |
| 1 |
ts |
Lemon juice |
| 1/4 |
ts |
Dried thyme |
| 4 |
|
Boneless, skinless chicken breast halves (4 to 5 oz. each) |
| 1 |
ts |
Cornstarch dissolved in |
| 1 |
tb |
Water |
| 1 |
tb |
Finely chopped fresh basil |
INSTRUCTIONS
Whirl cottage cheese, evaporated milk and cream cheese in a blender until
smooth. Set aside 1/2 cup. Refrigerate remainder for another use (such as
to make creamy soups).
Combine onions, tomatoes, wine and garlic in a large non-stick skillet.
Cover; cook over medium heat 2 minutes. Stir in mushrooms, broth, soy
sauce, lemon juice and thyme. Add chicken. Cover and simmer 5 minutes. Turn
chicken; cook 5 minutes longer. Transfer chicken to a plate. Cover.
Stir cornstarch mixture into the skillet. Add the cheese mixture. Boil 1
minute. Pour sauce over chicken breasts and sprinkle with basil. Serve at
once. Makes 4 servings.
Approximate nutritional analysis (per serving): 215 calories; 34g protein;
10g carbohydrate; 2g fat (9% of calories); 2g fiber; 71mg cholesterol;
393mg sodium; 39% of the Daily Value for vitamin B6; 27% for riboflavin.
Source: Pritikin Longevity Center, Head Teacher Susan Massaron, in
AMERICAN HEALTH magazine, November 1995, pg. 63.
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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