Chicken Breasts with Vegetables

Whenever possible, choose crisp, fresh vegetables over their canned or frozen counterparts. Fresh vegetables have better color, flavor and texture. When using frozen or canned products, be sure to look for those with no salt added. It is a nutritious, high vitamin, low calorie meal.

Serves 4

Ingredients:

4 chicken breasts halves
2 tablespoons unsalted margarine
2 large carrots, cut into matchstick strips (1-1/2 cups)
2 ribs celery, cut into matchstick strips (1-1/2 cups)
1 green pepper, cut into matchstick strips (1 cup)
1 small shallot, minced
1 cut low-sodium chicken broth
1/8 teaspoon ground pepper
2 tablespoons water
1 tablespoon cornstarch

Directions:

Remove and discard skin and visible fat from chicken breasts. In large skillet over medium heat, melt margarine. Add chicken, cook 10 to 15 minutes, turning until browned on all sides. Remove chicken; drain on paper towels. Add carrot, celery, green pepper, and shallot; cook stirring constantly, 2 minutes. Remove vegetables; set aside. Stir in broth and pepper; add chicken. Reduce heat to low; cover and simmer 15 minutes or until chicken is cooked through.

Remove breasts to serving plate; keep warm. In cup, stir together water and cornstarch until smooth; stir into skillet. Over medium heat, bring to boil; boil 1 minute, stirring constantly. Stir in vegetables ; cook until heated through. To serve, spoon vegetables over chicken.

Nutritional Figures Per Serving

Calories 380. Protein 62 grams. Carbohydrate 9 grams. Fat 9 grams. Cholesterol 152 mg. Sodium 201 mg.