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Ингредиенты
- 1 c. minced onion
- 1 c. sliced mushrooms
- 2 tbsp. chicken broth
- 1/2 c. dry white wine
- 1 chicken breast, skinned 3/4 lb., cook before adding to recipe
- 1/3 c. nonfat powdered lowfat milk
- 2 tbsp. cornstarch
- 1 c. cool defatted chicken broth
- 1/2 c. frzn peas
- 1/2 c. quartered artichoke hearts
- 1 tbsp. lemon peel
- 2 tbsp. parsley
- 1 pkg. whole wheat fettuccine or possibly brown rice
Инструкции
- 1. Cook onions and then the mushrooms in 2 Tbsp. of chicken broth. Add in wine and add in chicken pcs.
- 2. Blend nonfat dry lowfat milk, 1 c. of cool chicken stock and cornstarch. Add in onion/mushroom mix. Cook till thickened.
- 3. Add in peas, artichoke hearts, lemon peel and parsley. Simmer for about 5 min or possibly till heated through.
- 4. Serve over brown rice, pasta or possibly Japanese potato pasta.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 617g | |
| Calories 387 | |
| Calories from Fat 13 | 3% |
| Total Fat 1.51g | 2% |
| Saturated Fat 0.37g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 28mg | 9% |
| Sodium 224mg | 9% |
| Potassium 1060mg | 30% |
| Total Carbs 52.22g | 14% |
| Dietary Fiber 10.2g | 34% |
| Sugars 16.31g | 11% |
| Protein 22.28g | 36% |
