Light 'n Lean Chicken Breasts

Description

Makes 4 servings

Ingredients

• vegetable cooking spray
• 4 chicken breast halves, skinned
• ½ teaspoon ground black pepper, divided
• 2 cloves garlic, halved
• 1 cup low sodium chicken broth
• ½ cup dry white wine
• ⅔ cup skim milk
• 2 teaspoons arrowroot
• 1 teaspoon finely chopped chives
• 2 cups hot cooked rice (cooked without salt or fat)

Procedures

1. Coat skillet with vegetable cooking spray; heat over medium temperature. Add chicken and sprinkle with ¼ teaspoon pepper.
2. Cook 20 minutes, turning or until brown on all sides. Reduce temperature to low, add garlic halves; continue cooking until fork can be inserted in chicken with ease, 10 minutes more.
3. Remove chicken to warm plate, leaving garlic in pan. Add chicken broth and wine. Over high heat, bring to a boil; continue boiling 5 minutes; reduce temperature to low.
4. Stir arrowroot into skim milk and slowly add mixture to pan liquids. Sprinkle with remaining ¼ teaspoon pepper; cook, stirring, until thickened, 2 minutes.
5. Return chicken to pan; sprinkle with chives, spooning sauce over chicken. Simmer 5 minutes, or until chicken is thoroughly heated.