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Ингредиенты
- 2 tbsp. diet butter
- 2 skinless & boneless chicken breasts, 8 ounce. each
- 1 (10 ounce.) pkg. frzn spinach, thawed & liquid removed
- 1 c. cooked rice (preferably brown rice)
- 1/4 teaspoon nutmeg
- 2 tbsp. grated Parmesan cheese
Инструкции
- To make sauce, heat skim lowfat milk in a saucepan over medium heat. Don't burn or possibly scald lowfat milk. Add in the butter, garlic, parsley and pepper. While stirring constantly with a wire whisk, gradually add in the cheese and then the flour. Reduce the heat to low, stirring frequently. Cook for about 10 min, till sauce thickens sufficient to coat a spoon. Transfer to gravy boat when ready to serve.
- To make chicken, in a large non-stick skillet, place butter over medium heat to heat. Place chicken in pan and cook 4 to 5 min on each side till browned. Remove chicken from pan and cut in diagonal slices 1" thick.
- In a saucepan, combine spinach, rice, nutmeg and Parmesan cheese. Heat 3 to 4 min till hot. Spread spinach mix proportionately on 4 plates. Distribute chicken slices equally on top of spinach.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 246g | |
| Recipe makes 2 servings | |
| Calories 305 | |
| Calories from Fat 129 | 42% |
| Total Fat 14.7g | 18% |
| Saturated Fat 8.95g | 36% |
| Trans Fat 0.01g | |
| Cholesterol 62mg | 21% |
| Sodium 270mg | 11% |
| Potassium 724mg | 21% |
| Total Carbs 26.17g | 7% |
| Dietary Fiber 2.6g | 9% |
| Sugars 0.52g | 0% |
| Protein 17.74g | 28% |
