1 teaspoon canola oil
3/4 pound skinless boneless chicken breasts, cut into strips
4 shallots, chopped
1 tablespoon all-purpose flour
1/2 cup low-sodium chicken broth
1/4 cup dry Marsala wine
1 cup seedless green grapes, halved
1/4 cup minced parsley
1/4 teaspoon freshly ground black pepper
4 cups hot cooked brown rice
1. In a large nonstick skillet, heat the oil. Add the chicken and cook, turning
as needed, until lightly browned, 5-6 minutes. Transfer to a plate.
2. Spray the same skillet with nonstick cooking spray; add the shallots and
cook, stirring as needed, until softened, about 5 minutes. Add the flour; cook,
stirring constantly, until the flour coats the shallots, about 1 minute.
Gradually stir in the broth and wine; cook, stirring constantly, until the
mixture boils and thickens, about 2 minutes.
3. Stir in the chicken, grapes, parsley and pepper; bring to a boil. Reduce the
heat and simmer, covered, until cooked through, about 5 minutes. Serve the rice,
topped with the chicken mixture.
PER SERVING: 396 Calories, 5 g Total Fat, 1 g Saturated Fat, 50 mg Cholesterol,
84 mg Sodium, 58 g Total Carbohydrate, 4 g Dietary Fiber, 26 g Protein, 47 mg
SERVING PROVIDES: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milks.
POINTS PER SERVING: 8.
MAKES 4 SERVINGS