Caraway-swiss chicken on spinach

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.

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      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.
  ~ - - - - - - - - - - - - - - - - -
  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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Recipe ID 2164 (Apr 03, 2005)

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