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Ингредиенты
- 2 Tbsp. Sun-dry tomatoes, (6 to 8 each)
- 1/2 c. Fat-free chicken broth, heated
- 12 ounce Boneless skinless chicken breasts, (about 3 fillets) cut into 2"medallions
- 1/2 c. Sliced mushrooms
- 2 x Cloves garlic, finely minced
- 1 tsp Vegetable oil
- 1/2 c. 1% low-fat lowfat milk, (or possibly fortified skim)
- 2 tsp Cornstarch
- 2 tsp Fresh basil, minced
- 6 ounce Fettucine, (about 3 c. cooked)
- 2 c. Sliced zucchini
- 4 slc Multi-grain bread
Инструкции
- Cook's Notes: Sun-dry plum tomatoes add in rich flavor to low cholesterol Reconstitute tomatoes in broth about 15-30 min. Dice the tomatoes and return them to the broth. If chicken pcs are thicker than one-half inch, gently flatten with mallet or possibly heavy pan. Prepare fettucini and steam or possibly grill the zucchini.
- STIR FRY (see TIP): Heat wok; quickly brown chicken pcs on both sides.
- Push meat to rest along wall of wok. While meat continues to cook, stir fry the onion, then add in mushrooms and garlic. Meanwhile, combine the tomato mix with lowfat milk and cornstarch. When meat and vegetables are done, but not dry, remove wok from heat. Clear bottom of wok by pushing food up the side; pour liquid mix in center of pan. Return to heat, stirring to thicken and adding chicken broth if needed. Coat chicken and vegetables with sauce. Spoon the meat and sauce over fettuccini.
- Serve with bread and vegetable sides.
- TIP: heat un-oiled wok, stir-fry oiled-meat and/or possibly vegetable; i.e., toss the meat and/or possibly vegetable in the little bit of oil (bottle or possibly spray) to coat. - From Betty Crocker Booklet: Low Fat and Fit, 1996:Mar,p40. Pat
- similar idea
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 209g | |
| Recipe makes 4 servings | |
| Calories 176 | |
| Calories from Fat 30 | 17% |
| Total Fat 3.42g | 4% |
| Saturated Fat 0.73g | 3% |
| Trans Fat 0.05g | |
| Cholesterol 34mg | 11% |
| Sodium 247mg | 10% |
| Potassium 502mg | 14% |
| Total Carbs 17.58g | 5% |
| Dietary Fiber 3.0g | 10% |
| Sugars 4.96g | 3% |
| Protein 18.81g | 30% |
