Caraway-swiss chicken on spinach
Chicken Spinach Low Fat
Last updated 10/4/2011 7:44:40 PM. Recipe ID 2164. Report a problem with this recipe.
Title: Caraway-swiss chicken on spinach
Categories: Low fat, Freezes wel, Chicken/pou
Yield: 4 Servings
10 oz Pkg frozen spinach
1 lb Boneless skinless chicken
Breasts -- about 4 halves
3/4 c Skim milk
2 ts Cornstarch
1 1/2 ts Chicken bouillon granules
1/4 ts Caraway seed
1/8 ts Pepper
2 oz Nonfat processed swiss
Cheese -- torn into pieces
ds Tabasco sauce
Cook spinach according to package directions; drain well. Divide
among 4 au gratin baking dishes. Meanwhile, spray a COLD large
skillet with nonstick coating. Add chicken. Cook over medium heat
for 8 to 10 min or till tender and no longer pink, turning pieces
occasionally. Place chicken atop spinach. Keep warm. For sauce,
combine milk, cornstarch, bouillion, caraway, and pepper. Cook and
stir till thickened and bubbly. Add cheese and tabasco; stir till
melted. Pour atop chicken and serve.
per serving: 192 Kcal 2.3g fat (0.6 sat fat) 11% CFF
793 mg Na 70mg cholesterol
To FREEZE: Cool; cover with foil; label and freeze. Conventional
oven: Bake frozen casserole, covered at 375B0 F for 45-50 min or
until hot. Microwave: Remove foil from frozen casserole; cover with
vented plastic wrap. Microwave 1 serving at 70% (med-high) for 6-7
min or till heated through, turning dish once.
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NOTES : SODIUM: 1. With REGULAR Swiss cheese: 219 Kcal
5.8 g fat (2.9g sat fat) 24% CFF
694 mg Na 80mg cholesterol 2. With LOW SODIUM Swiss cheese: 225
Kcal 6.2g fat (3.1g sat fat) 25% CFF
599 mg Na 80mg cholesterol 3. The chicken bouillon granules are
adding a significant amount of sodium. Halving the amount to 3/4 tsp.
will subtract 222mg Na PER SERVING! (Combined with low-sodium cheese
the sodium would be now total 377mg per serving.) Substitutuing
low-sodium granules might be even more significant. 4. We prefer more
spinach so I always use two 10-ounce packages of spinach. That adds
17 Kcal and 52mg Na per serving. Nutr. Assoc.
: 3472 0 0 0 2570 0 0 0 0
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