Chicken Frangelico

r FrangelicoChicken

Prep Time: 30 minutes

Cooking Time: 10 minutes

Total Time: 40 minutes

Ingredients

  • 3 tablespoons trans fat-free margarine, divided
  • 1/4 cup all-purpose flour
  • 1/8 teaspoon plus 1/4 teaspoon salt, divided
  • 1/8 teaspoon ground black pepper
  • 1/4 cup diced onion
  • 1 clove garlic, peeled, minced
  • 1/4 cup Frangelico (hazelnut-flavored liqueur)
  • 1 cup fat-free half-and-half (such as Land O’Lakes)
  • 2 teaspoons cornstarch
  • 4 (4 ounces each) boneless, skinless chicken breasts, pounded to 1/2-inch thickness
  • 2 tablespoons slivered almonds, toasted

Instructions

In a large skillet heat 2 tablespoons margarine over medium-high heat until it melts. In a shallow dish or pie plate, combine the flour, 1/8 teaspoon salt and 1/8 teaspoon black pepper. Coat chicken breast in flour and sauté in margarine, turning until golden brown on each side and cooked through. Remove the chicken to a platter and keep warm. Add the remaining tablespoon of margarine to the skillet along with the onion and garlic. Sauté 3 to 5 minutes, scraping up any browned bits on the bottom of the pan. Add the Frangelico and continue to sauté an additional 3 to 5 minutes. In a small bowl or measuring cup, combine the half-and-half and cornstarch. Reduce heat to medium low and gradually add the half-and-half mixture to the skillet. Allow the sauce to thicken. Pour the sauce over the chicken, top with toasted almonds and serve. Serve with brown rice, couscous or no-yolk egg noodles.


Yield: 4 servings

Nutritional Info

  • Calories = 331
  • Fat = 9 gm
  • Saturated fat = 2 gm
  • Trans fat = 0 gm
  • Cholesterol = 72 mg
  • Protein = 30 gm
  • Sodium = 361 mg
  • Carbohydrate = 20 gm
  • Fiber = 1 gm
  • Calcium = 84 mg
  • Calories from fat = 24%

Food exchanges: 3 lean meat, 1 starch, 1/2 milk