Chicken, spinach and milk help make this skillet meal a nutritious lunch.
Start to Finish:
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
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.
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.
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|
|Calories||200||Calories from Fat||45|
| || ||% Daily Value|| |
|Total Fat||4 1/2g||7%|
| Saturated Fat||1 1/2g||7%|
| Trans Fat||0g||0%|
| Dietary Fiber||1g||5%|
|% Daily Value|
|Vitamin A||90%||Vitamin C||10%|
|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; |
|*Percent Daily Values are based on a 2,000 calorie diet.|