1/3 cup low-fat buttermilk
1/2 cup panko
2 boneless, skinless chicken breast halves
1/4 cup fat-free, low-sodium chicken broth
2 tbsp fat-free sour cream
1 tbsp Dijon mustard
1/4 tsp dried tarragon, crumbled
1. Preheat oven to 400 degrees.
2. Pour buttermilk in shallow dish. Put panko in another shallow dish. Lightly spray an 11 x 7-inch baking dish with cooking spray.
3. Dip chicken in buttermilk, turning to coat. Roll each piece in panko, lightly shaking off excess. Arrange chicken in single layer in baking dish. Lightly spray top of chicken with cooking spray.
4. Bake 20 - 25 minutes, or until chicken is no longer pink in center.
5. Meanwhile, pour broth into small saucepan. Heat to simmer over medium-high heat. Reduce heat to medium-low. Whisk in sour cream, mustard and tarragon. Cook for 1 to 2 minutes, until smooth and heated through, whisking constantly. Pour sauce over cooked chicken.
2 servings
Exchanges: 1 starch, 3 lean meat
Per serving: 195 calories; 3.5 g fat (.9 g saturated fat); 70 mg cholesterol; 280 mg sodium; 22 g carbs; 1 g fiber; 2 g sugars; 27 g protein.
from Diabetes and Heart Healthy Meals for Two
Showing posts with label chicken. Show all posts
Showing posts with label chicken. Show all posts
Tuesday, June 7, 2011
Quick Avgolemono, Orzo & Chicken Soup
6 cups fat-free, less-sodium chicken broth
1 tsp finely chopped fresh dill
1/2 cup uncooked orzo
4 large eggs
1/3 cup fresh lemon juice
1 cup shredded carrot
1/4 tsp salt
1/4 tsp pepper
8 oz boneless, skinless chicken breast, vut into bite-sized pieces
1. Bring broth and dill to boil in large saucepan. Add orzo. Reduce heat; simmer 5 minutes or until orzo is slightly tender. Remove pan from heat.
2. Place eggs and juice in blender; process until smooth. Remove one cup of broth from pan with ladle, making sure to leave out orzo. With blender on, slowly add broth; process until smooth.
3. Add carrot, salt, pepper, and chicken to pan. Bring to simmer over medium-low heat and cook 5 minutes, or until chicken and orzo are done. Reduce heat to low. Slowly stir in egg mixture; cook 30 seconds, stirring constantly (do not boil).
4 servings
228 calories; 6.3 g fat (1.9 g saturated fat); 25.3 g protein; 16.6 g carbs; 2.9 g carbs; 244 mg cholesterol; 2.6 mg iron; 855 mg sodium; 68 mg calcium.
from Cooking Light: The Essential Dinner Tonight Cookbook
1 tsp finely chopped fresh dill
1/2 cup uncooked orzo
4 large eggs
1/3 cup fresh lemon juice
1 cup shredded carrot
1/4 tsp salt
1/4 tsp pepper
8 oz boneless, skinless chicken breast, vut into bite-sized pieces
1. Bring broth and dill to boil in large saucepan. Add orzo. Reduce heat; simmer 5 minutes or until orzo is slightly tender. Remove pan from heat.
2. Place eggs and juice in blender; process until smooth. Remove one cup of broth from pan with ladle, making sure to leave out orzo. With blender on, slowly add broth; process until smooth.
3. Add carrot, salt, pepper, and chicken to pan. Bring to simmer over medium-low heat and cook 5 minutes, or until chicken and orzo are done. Reduce heat to low. Slowly stir in egg mixture; cook 30 seconds, stirring constantly (do not boil).
4 servings
228 calories; 6.3 g fat (1.9 g saturated fat); 25.3 g protein; 16.6 g carbs; 2.9 g carbs; 244 mg cholesterol; 2.6 mg iron; 855 mg sodium; 68 mg calcium.
from Cooking Light: The Essential Dinner Tonight Cookbook
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