Chicken, spinach and milk help make this skillet meal a nutritious lunch.
Prep Time:
30 Min
Start to Finish:
30 Min
Makes:
6 servings
INGREDIENTS
6 boneless skinless chicken breast halves (about 1 3/4 lb)
1 cup fat-free (skim) milk
1/2 cup fat-free chicken broth
1 medium onion, chopped (1/2 cup)
1 bag (10 oz) washed fresh spinach, chopped
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground nutmeg
DIRECTIONS
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Heat 12-inch nonstick skillet over medium heat. Cook chicken in skillet 2 minutes on each side; reduce heat to medium-low. Stir in milk, broth and onion. Cook about 5 minutes, turning chicken occasionally, until onion is tender.
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Stir in spinach. Cook 3 to 4 minutes, stirring occasionally, until spinach is completely wilted and juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm.
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Increase heat to medium. Cook spinach mixture about 3 minutes or until liquid has almost evaporated. Stir in salt, pepper and nutmeg. Serve chicken on spinach. Sprinkle with additional pepper, if desired.
Recipe Provides: Meat & Beans 3oz-equivalents, Vegetables 1c
| NUTRITION INFORMATION PER SERVING |
|---|
| Serving Size: | 1 Serving |
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| Calories | 200 | Calories from Fat | 45 |
|
| | | % Daily Value | |
|---|
| Total Fat | 4 1/2g | 7% |
| Saturated Fat | 1 1/2g | 7% |
| Trans Fat | 0g | 0% |
| Cholesterol | 85mg | 28% |
| Sodium | 310mg | 13% |
| Total Carbohydrate | 5g | 2% |
| Dietary Fiber | 1g | 5% |
| Sugars | 3g | 0% |
| Protein | 33g | 0% |
|
| % Daily Value |
|---|
| Vitamin A | 90% | Vitamin C | 10% | | Calcium | 10% | Iron | 15% |
| | Exchanges: | 0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat; |
|---|
| | Carbohydrate Choices: | 1/2 |
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| *Percent Daily Values are based on a 2,000 calorie diet. |