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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

This is a very simple and attractive dish. Fresh Parmesan cheese adds a good flavor to this recipe. This recipe also works well in diabetic menus.

2 tablespoons unbleached all-purpose flour
1/4 cup fat-free milk
3/4 cup fat-free chicken broth*
2 tablespoons grated Parmesan cheese
1/4 teaspoon salt (optional)
1/8 teaspoon ground black pepper
1/8 teaspoon ground nutmeg
2 packages (10 ounces each) frozen spinach, thawed, drained, and squeezed
1 1/2 pounds skinless, boneless, chicken breasts, cut into strips

Preheat oven to 375 degrees.

Shake flour with milk in a covered container to prevent lumps. Mix flour mixture with chicken broth in a saucepan. Bring to a boil, stirring constantly, until thickened. Take off heat and stir in Parmesan cheese, salt, pepper, and nutmeg.

Mix spinach with 1/2 of the sauce and spread in a 9-inch by 13-inch baking pan that has been sprayed with nonstick cooking spray. Arrange chicken over spinach. Pour remainder of sauce over chicken. Sprinkle with additional nutmeg.

Bake, uncovered, for 20–25 minutes or until chicken is no longer pink.

*Sodium is figured for reduced sodium.

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Makes 6 servings
Each Serving

Carb Servings

1 vegetable
3 lean meat
Nutrient Analysis
calories 164
total fat 2g
saturated fat 1g
cholesterol 67mg
sodium 205mg
total carbohydrate 6g
dietary fiber 2g
sugars 1g
protein 29g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: or call 703-299-2046

Recipe updated March 1, 2015

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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.