Recipe: Light 'N' Lean Chicken Breasts

LIGHT 'N' LEAN CHICKEN BREASTS

4 broiler-fryer chicken breast halves, skinned
1/2 teaspoon pepper, divided
2 cloves garlic, halved
1 cup low sodium chicken broth
1/2 cup dry white wine
3/4 cup skim milk
2 teaspoons arrowroot
1 teaspoons finely chopped chives

Spray a non-stick frying pan with reduced-calorie vegetable cooking spray. Heat to medium temperature; add chicken and sprinkle with 1/4 teaspoon pepper. Cook, turning, about 20 minutes or until brown on all sides. Reduce temperature to low, add garlic halves and continue cooking until fork can be inserted in chicken with ease, about 10 minutes more. Remove chicken to warm plate, leaving garlic in pan. Add chicken broth and wine. Over high temperature, bring to a boil about 5 minutes; reduce temperature to low. Into skim milk, stir arrowroot and slowly add mixture to pan liquids. Sprinkle with remaining 1/4 teaspoon pepper and cook, stirring, until thickened, about 2 minutes. Return chicken to pan and sprinkle with chives, spooning sauce over chicken. Simmer to heat chicken through, about 5 minutes more. Serve over rice.

Makes 4 servings.

Per Serving Calories: 174 Protein: 27 g Carbohydrates 4.8 g Total Fat: 2g Saturated Fat 1/2 g Cholesterol: 77 mg Sodium: 93 mg

Source: National Chicken Council