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
3 lean meat
total fat 2g
saturated fat 1g
total carbohydrate 6g
dietary fiber 2g
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
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Recipe updated March 1, 2015