Creamy and decadent tasting yet low in fat. How can that be? Try it and you will see!
1 tablespoon canola oil, divided 8 ounces fresh mushrooms, sliced 3/4 cup diced green onions 1 pound boneless chicken or turkey breast, cut in bite size pieces salt and pepper to taste 1/3 cup flour 3 cups fat-free chicken broth, divided 1/4 teaspoon dried rosemary 2 teaspoons Dijon mustard 1/2 cup fat-free sour cream 1/4 cup white wine, optional
In a large skillet, heat 1/2 tablespoon oil. Add mushrooms and onions. Cook over medium heat until mushrooms are tender. Remove mushrooms and onions from pan and set aside. Add remaining 1/2 tablespoon oil to skillet. Add part of the chicken and sprinkle with salt and pepper. Cook over medium-hot heat until lightly brown. Cook the chicken in batches to enhance browning. Remove each batch from the pan when brown and set aside.
In a jar or shaker, combine flour, 2 cups broth, rosemary, and mustard. Shake well until mixed. Pour into skillet and bring to a boil while stirring. Boil gently for 1 - 2 minutes. Add reserved mushrooms, onions, and chicken to the skillet and bring to a boil. Add additional broth if needed to thin to desired consistency. Reduce heat and add sour cream. Heat through. Add wine if desired.
Serve over cooked noodles or pasta.
Nutritional Information per serving:
Calories: 240 Fat, gm.: 5 Protein, gm.: 30 Carbs, gm.: 18 Cholesterol, mg.: 70 Fiber, gm.: 1.2
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