Light Capital Chicken

  • 2 tablespoons of corn oil margarine
  • 4 tablespoons of plain flour
  • 3/4 cup defat chicken stock
  • 1/2 cup skimmed milk
  • 1 tablespoon of canola oil
  • 3 whole chicken breasts, boned, skinned, split, about 1 1/2 lbs.
  • 8 oz of fresh mushrooms, sliced, about 3 cups
  • 1 cup of dry white wine
  • 1 cup of water
  • 1/2 cup of 2% milk
  • 3/4 teaspoon of salt
  • 1/4 teaspoon of dried tarragon leaves, crushed
  • Dash of garlic powder
  • 1/4 teaspoon of freshly ground black pepper
  • 2 tablespoon of chopped green onions
  • 2 tablespoon of fresh parsley

Heat oven to 350 degrees.

Melt 1 tablespoon of the margarine in medium saucepan.

Add 3 tablespoons of flour and stir over medium heat for 1 minute; do not brown.

Add chicken stock and skim milk.

Using a wire whisk, stir the mixture over medium heat until it comes to a boil.

Continue to cook 1 minute more; set aside.

Melt remaining 1 tablespoon margarine in a large skillet along with canola oil.

Add chicken and cook over medium heat until brown on both sides, about 5 minutes.

Remove chicken and place in baking dish sprayed with non-stick vegetable coating.

Cook mushrooms in same skillet 5 minutes.

Stir in remaining 1 tablespoon flour, the sauce, and the wine and water.

Simmer, stirring, until thickened about 10 minutes.

Stir in 2% milk, salt, tarragon, garlic powder and pepper.

Pour over chicken and bake, uncovered until hot (45 minutes).

Sprinkle with green onions and parsley; bake 5 minutes.

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