Average Rating: 4.5TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 2 servings.Ingredients
- 2 boneless skinless chicken breast halves (4 ounces each)
- 1/4 teaspoon garlic salt
- 1/4 teaspoon pepper
- 2 teaspoons reduced-fat butter
- 1 teaspoon olive oil
- 1/4 pound small fresh mushrooms, sliced
- 1/2 medium onion, chopped
- 1/4 cup chopped sweet red pepper
- 1 tablespoon pine nuts
- 2 cups fresh baby spinach
- 1 tablespoon all-purpose flour
- 1/2 cup reduced-sodium chicken broth
- 1-1/2 teaspoons spicy brown mustard
- 2 teaspoons shredded Romano cheese
- Penne pasta and fresh basil, optional
Instructions
- 1. Flatten chicken slightly; sprinkle with garlic salt and pepper. In a large nonstick skillet, cook chicken in butter and oil over medium heat until no longer pink, 3-4 minutes on each side. Remove and keep warm.
- 2. In the same skillet, saute the mushrooms, onion, red pepper and pine nuts until vegetables are tender. Add spinach; cook and stir until wilted, 2-3 minutes. Stir in flour. Gradually stir in broth and mustard. Bring to a boil. Reduce heat; cook and stir until thickened, 2 minutes.
- 3. Return chicken to the pan; heat through. Sprinkle with cheese. If desired, served with pasta and top with basil.
Nutrition Facts
1 chicken breast half with 1/2 cup vegetable mixture: 248 calories, 10g fat (3g saturated fat), 70mg cholesterol, 548mg sodium, 12g carbohydrate (4g sugars, 3g fiber), 29g protein.
Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
