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Caraway-Swiss Chicken on Spinach
* Exported from MasterCook II *
Caraway-Swiss Chicken on Spinach
Recipe By : Quick & Easy Diet Recipes (1989, Better Homes and Gardens)
Serving Size : 4 Preparation Time :0:30
Categories : Poultry Low Fat
Freezes Well
Amount Measure Ingredient -- Preparation Method
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10 ounces pkg frozen spinach
1 pound boneless skinless chicken breasts -- about 4 halves
3/4 cup skim milk
2 teaspoons cornstarch
1 1/2 teaspoons chicken bouillon granules
1/4 teaspoon caraway seed
1/8 teaspoon pepper
2 ounces nonfat processed Swiss cheese -- torn into pieces
dash 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 793mg Na
To FREEZE: Cool; cover with foil; label and freeze.
Conventional oven: Bake frozen casserole, covered at 375=B0 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 : 1. With REGULAR Swiss cheese: 219 Kcal 5.8g fat (2.9g sat fat) 24%
CFF 694mg Na
2. With LOW SODIUM Swiss cheese: 225 Kcal 6.2g fat (3.1g sat fat) 25% CFF
599mg Na
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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