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Chicken: 4 pt. Creamy Chicken in Mushroom Sauce

Source of Recipe

Sharon Howard, R.D., M.S., C.D.E., from http://www.drkoop.com/nutrition/recipes/


List of Ingredients

2 tablespoons cornstarch
1 cup water
1 pound boneless and skinless chicken breasts
1/4 cup chopped onion
1 clove garlic -- crushed
1/4 teaspoon salt
1/8 teaspoon pepper
1 red bell pepper -- coarsely chopped
3 cups sliced mushrooms -- about 8 ounces
1/4 cup dry white wine
1 teaspoon chicken bouillon granules
2 tablespoons reduced-fat sour cream
3 tablespoon chopped fresh chives
3 cups hot cooked farfalle -- bow tie pasta


Recipe

Stir cornstarch into water; reserve. Cut chicken into thin strips. Coat large skillet with nonstick cooking spray; heat until hot.

Cook onion, garlic, salt and pepper in skillet over medium-high heat for about 3 minutes, stirring frequently, until onion is tender. Stir in chicken and red pepper. Cook about 4 minutes, stirring frequently, until chicken no longer is pink. Stir in mushrooms, wine and bouillon granules.

Heat to boiling; reduce Cover and simmer 1 minute. Stir in sour cream. Stir cornstarch mixture into skillet. Cook over medium-high heat about 2 minutes, stirring frequently, until thickened Sprinkle with chives. Serve over pasta. (add more points for the pasta)

Serving Size : 6

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Per serving: 223 Calories (kcal); 2g Total Fat; (8% calories from fat); 22g Protein; 27g Carbohydrate; 45mg Cholesterol; 208mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Serving Ideas : Serve with steamed French beans and crusty whole grain bread.

NOTES : Boost the nutritional content of any poultry dish by adding vegetables. Red peppers and mushrooms add not only lots of flavor and color but beta-carotene, potassium and vitamin C as well. I would use frozen, cooked chicken as well as frozen onion and red pepper plus garlic from a jar for a quick, easy supper.