Creamy Chicken And Spinach
1 teaspoon canola oil
2 cups sliced mushrooms
1 onion, chopped
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 cup skim milk
1/2 cup low-sodium chicken broth
3/4 pound skinless boneless chicken breasts, cubed
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1/4 teaspoon freshly ground black pepper
4 cups hot cooked medium pasta shells
2 tablespoons grated Parmesan cheese
1. In a large nonstick skillet, heat the oil. Add the mushrooms, onion and
garlic; cook, stirring as needed, until softened, 5-6 minutes.
2. Add the flour and cook, stirring constantly, until the flour is lightly
browned, about 1 minute. Gradually stir in the milk and broth; cook, stirring
constantly, until the mixture boils and thickens, 2-3 minutes. Stir in the
chicken, spinach and pepper; return to a boil, stirring as needed. Reduce the
heat and simmer, covered, stirring as needed, until the chicken is cooked, 6-8
3. Place the pasta in a serving bowl; add the chicken mixture and toss to
combine. Serve, sprinkled with the cheese.
PER. SERVING: 231 Calories, 3 g Total Fat, 1 g Saturated Fat, 35 mg Cholesterol,
135 mg Sodium, 29 g Total Carbohydrate, 3 g Dietary Fiber, 21 g Protein, 145 mg
SERVING PROVIDES: 2 Breads, 1 Fruit/Vegetable, 3 Protein/Milks.
POINTS PER SERVING: 4.
MAKES 4 SERVINGS