Impress your family or guests with a gourmet meal in 30 minutes. In place of chicken, make it even more special with scallops or large shrimp.

3 tablespoons butter or margarine 4 boned and skinned chicken breast halves* seasoned salt and pepper to taste 1 pound sliced fresh mushrooms 1-1/2 cups fat-free chicken broth, divided 2 teaspoons cornstarch 1/4 cup Dijon mustard 1/4 cup fresh lemon juice 1 sprig of fresh rosemary fresh rosemary or parsley to garnish

In a large skillet, melt butter. Cook chicken over medium hot heat just until brown on both sides of each piece. Sprinkle with salt and pepper. Chicken should not be cooked through at this point. Remove chicken from skillet and set aside. Add mushrooms to skillet and cook until lightly brown.

Combine 1 cup of broth with cornstarch in a cup or small bowl. Pour mixture into skillet and bring to a boil. Add mustard, lemon juice, and rosemary. Return chicken to skillet. Cover and boil gently for 20 minutes or just until chicken is cooked through. Add additional chicken broth if needed to thin to desired consistency. Garnish with sprigs of fresh rosemary or parsley.

*Note: If using scallops or large shrimp, brown them quickly in butter and remove from skillet before cooking the mushrooms. Add back to skillet just before serving to cook through. Do not overcook the seafood to prevent it from becoming tough and rubbery.

Serves 4

Nutritional Information per serving:

Calories 225 Fat, gm. 11 Protein, gm. 24 Carbs, gm. 9 Cholesterol, mg. 75 Fiber, gm. 1.8

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Donna L. Weihofen, R.D., M.S. Nutritionist, University of Wisconsin Hospital & Clinics