November 25th, 2006, 06:58 PM
Here is a website where I get most of my low-fat recipes. I also subscribe to their monthly magazine. It is great and has a lot of good recipes, that have been rated by other members. It is www.cookinglight.com. Here is one of my favorite recipes from the website. You would never know it is low-fat.
4 skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons all-purpose flour
1 tablespoon olive oil
1 cup sliced mushrooms
1/2 cup Marsala Wine (found with the vinegar, at grocery stores)
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh parsley (optional)
Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch using a meat mallet or rolling pin (I use a hammer, or sometimes I skip this process). Sprinkle both sides of chicken evenly with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour, turning to coat; shake off excess flour.
Heat olive oil in a large skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan; keep warm. Add mushrooms, wine, broth and lemon juice to pan; reduce heat, and simmer 10 minutes or until mixture is reduced. Return chicken to pan, turning to coat well. Cover and cook 5 minutes or until chicken is done. Sprinkle with parsley.
Serving size= 1 chicken breast and 2 1/2 tablespoons sauce.
CALORIES: 241 FAT:5.6 grams PROTEIN:40.7 grams
With God all things are possible. Matthew 19:26
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