Thursday, April 19, 2007

Chicken In Mushroom Sauce

Prep/Total Time: 30 minutes
Yield: 4 servings

1/2 pound sliced fresh mushrooms
1/2 chopped green onions
1 TBSP butter
2 TBSP all-purpose flour
1/2 cup reduced-fat plain yogurt
1/4 cup water
2 TBSP reduced-sodium chicken broth
1 tsp reduced sodium chicken bouillon granules
1/8 tsp pepper
4 boneless skinless chicken breast halves (5 ounces each)

In a 2-qt microwave safe dish, combine the mushrooms and onions. Cover and microwave for 2-4 minutes or until mushrooms are tender; drain and set aside.In the same dish, melt the butter. Stir in flour until smooth. Add the yogurt, water, broth, bouillon and pepper. Stir in the mushroom mixture.

Arrange chicken in another 2-qt microwave-safe dish. Top with mushroom sauce. Cover and microwave and 50% power for 15-20 minutes or until juices run clear, stirring sauce twice.

Tips and Tricks
Use kitchen shears to slice the green onions, or substitute regular onions. Use pretrimmed chicken to save time. This is a great recipe because it uses the microwave to cook the entire dish. I make this on really hot summer days when I don't want to heat up the kitchen or when I've got a sick child that really needs my attention, since all it requires is pushing buttons and walking away. Since the chicken is cooked at half power, it comes out tender but not rubbery.
Make It Healthier
Use fat-free yogurt. Substitute margarine or trans-fat free spread for the butter.
How Kids Can Help
Push the buttons on the microwave. Combine the sauce ingredients.
Suggested Sides
salad, garlic bread

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