Wednesday, October 21, 2009

Chicken Tenders in Canadian Cream Cheese Sauce - 16g Carbs, 1g Fiber

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From: The Canadian Living Test Kitchen
Canadian Living Magazine: September 2004

Serve with Yellow Zucchini and Buttered Pasta.

12 oz (375 g) chicken tenders (OR sliced boneless skinless chicken breasts
1/4 tsp (1 mL) each salt and pepper
1 Tbsp (15 mL) vegetable oil
1 onion, sliced
2 cloves garlic, minced
3 cups (750 mL) sliced mushrooms (8 oz/250 g)
3 Tbsp (50 mL) all-purpose flour
1 1/2 cups (375 mL) milk
1 pkg (113 g) light herbed cream cheese
1 Tbsp (15 mL) wine vinegar or lemon juice
2 Tbsp (25 mL) minced fresh parsley 

Sprinkle chicken with half each of the salt and pepper. In large nonstick
skillet, heat oil over medium-high heat; brown chicken, in 2 batches, about 
4 minutes. Transfer to plate.

Reduce heat to medium. Add onion, garlic, mushrooms and remaining salt 
and pepper; fry until liquid is evaporated, about 8 minutes. Sprinkle 
with flour; cook, stirring, for 1 minute.

Slowly stir in milk and bring to boil, stirring; reduce heat and simmer 
until smooth and thickened, about 5 minutes. Return chicken and any 
accumulated juices to pan; simmer, stirring occasionally, until no longer 
pink inside, about 3 minutes. Add cream cheese and vinegar; stir until 
smooth. Sprinkle with parsley.

Change the cheese, change the dish - -
Canadian Ricotta can be used in the same way as Canadian Cream Cheese. 
Its low butterfat content will appeal to those who prefer a lighter cheese.

Servings: 4
Nutrition per Serving: about -
275 Calories, 11g Total Fat, 78mg Cholesterol, 346mg Sodium, 
5g Sat. Fat, 16g Carbs, 1g Fiber, 27g Protein

% RDI: -
calcium - 15%
iron - 11%
vit A - 9%
vit C - 12%
folate - 13%

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