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This easy chicken recipe is a very simple and attractive dish. Fresh Parmesan cheese adds a good flavor to this recipe. Add a hot roll to complete this healthy quick meal. This also works well for a diabetic menu.
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 non-stick 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: 1/2; Exchanges: 1 vegetable, 3 lean meat: calories 164, total fat 2g, saturated fat 1g, cholesterol 67mg, sodium 205mg, total carbohydrate 6g, dietary fiber 2g, sugars 1g, protein 29g
Available June 2008 - Source: Quick & Healthy Recipes and Ideas, Third Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general public, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 or visit http://www.QuickandHealthy.net; Also available at local bookstores. For bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046.
Recipe updated May 1, 2008
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