|
 |
 |
 |
 |
|
|
|
Chicken~ Corn~ & Zucchini Sautelow-cal, chicken, low-fat 2 teaspoon olive oil 1 oz canadian bacon; diced 1 zucchini; cut into thin 1 ; rounds 1/2 lb mushrooms; thinly sliced 1 lb boneless chicken breasts; skin removed, cut into la 1 tablespoon flour 1/2 cup apple cider or 1/2 cup natural apple juice 1/2 teaspoon salt 1 cup frozen corn kernels 2 tablespoon fresh parsley; chopped optional In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the bacon, and cook until lightly crisped, about 2 minutes. Stir in the zucchini and mushrooms, cover, and cook until the vegetables begin to soften, about 5 minutes. Stir in the chicken and flour and cook, uncovered, stirring frequently, until the chicken is lightly browned, about 2 minutes. Add the cider and salt. Bring to a boil over medium-high heat, reduce to a simmer, cover, and cook until the chicken is cooked through, about 4 minutes. Stir in the corn and cook, uncovered, until the corn is just heated through, about 2 minutes longer. Spoon the chicken and vegetables onto 4 plates, sprinkle with the parsley, and serve. Total cooking time: 20 minutes. Calories 231, fat: 5g/19%, carbohydrate 17g, protein 31 g, cholesterol 69mg, sodium 453mg Source: Great Taste, Low-Fat Chicken, Time Life Books. Shared and MM by Judi M. Phelps. jphelps@shell.portal.com or jphelps@best.com
|
|
 
 |
|
|
|
