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"THE DOG KENNEL IS NO PLACE TO KEEP A SAUSAGE" DANISH PROVERB
Make a cilantro pesto (cilantro - lots!, garlic, lime juice, olive oil - just a bit, jalapeno if you like, salt/pepper) in blender and use to marinate skinless breasts (not too long - lime juice is a quick penetrator); bake at 350 for approx. 20 m. if boneless. Serve w/ rice, nonfat sour cream or yogurt, salad of bell peppers/jicama/carrots/mango or pineapple/black beans w/ a cilantro lime dressing.
6 boneless skinless chicken breast halves (4 oz each) 1 cup fat-free Italian dressing 1 tablespoon all-purpose flour 1 tsp Italian Seasoning ½ tsp garlic powder ¼ tsp paprika ¼ tsp pepper 2 Tbl olive oil, divided 1 tbl butter ½ c reduced-sodium chicken broth ½ cup marsala wine or 3 tbl unsweetened apple juice plus 5 tablespoons additional chicken broth 1 pound sliced fresh mushrooms ½ cup minced fresh parsley
Flatten Chicken to ½ in. thickness. Place in a large resealable plastic bag; add salad dressing. Seal bag and turn to coat; refrigerate 8 hours or overnight. Drain and discard marinade. Combine flour, Italian seasoning, garlic powder, paprika and pepper; sprinkle over both sides of chicken. In a large nonstick skillet coated with cooking spray, cook chicken in 1 Tablespoon of oil and butter for two minutes on each side or until browned. Transfer to a 13x9 baking dish coated with cooking spray. Gradually add broth and wine to skillet; stirring to loosen browned bits. Bring to a boil; cook and stir for 2 minutes. Strain sauce; set aside. In the skillet, cook mushrooms in remaining oil for 2 minutes, drain. Stir sauce into mushrooms, heat through. Pour over chicken; sprinkle with parsley. Bake, uncovered, at 350 degrees for 25-30 minutes or until chicken juices run clear.
Serves 6 Nutrition for one chicken breast with 1/3 cup mushroom mixture is 247 calories, 9 g total fat, 3 g sat fat, 9 g carbs, 1 g fiber, 26 g protein,
current weight: 223.0
Fitness Minutes: (3,063) Posts: 1,547 2/25/08 3:41 P
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