Goldie
02-13-2007, 08:08 AM
Made this last night for the first time in years, and thought I would share. Super easy and tasty! One nice part about this dish is that most of the ingredients are on hand (I always have yogurt in the fridge). Served this over some leftover bulgur pilaf. You definitely would want it over rice or noodles or something.
The sauce does appear slightly 'broken' in the bottom of the dish at the end of cooking, but I picked out the chicken pieces, then stirred up some of the sauce in the bottom of the dish to put over.
* Exported from MasterCook *
Creamy Chicken - 4 pts
Recipe By :1999 Providence Heart Diet booklet
Serving Size : 6 Preparation Time :0:00
Categories : Chicken
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds chicken breast, no skin, no bone, R-T-C
2 tablespoons lemon juice
dash cayenne -- or Tabasco
1 cup plain nonfat yogurt (I used lowfat)
2 tablespoons flour
1/4 cup mayonnaise, light
2 tablespoons Dijon mustard
1/4 teaspoon Worcestershire sauce
1/2 teaspoon oregano
1/4 cup green onion -- minced
1/4 teaspoon paprika
3 tablespoons parmesan cheese
Preheat oven to 350. Place chicken in baking dish sprayed with nonstick coating; drizzle with lemon juice and sprinkle with cayenne pepper or Tabasco. In small bowl, mix yogurt with flour; add mayonnaise, mustard, Worcestershire sauce, oregano, and green onions. Spread over chicken and sprinkle with paprika. Bake uncovered 45 minutes or until thoroughly cooked. Sprinkle with Parmesan cheese, then broil until cheese is lightly browned.
According to MasterCook, 217 calories, 7.4g fat, .3g fiber
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Per Serving (excluding unknown items): 183 Calories; 4g Fat (20.5% calories from fat); 29g Protein; 6g Carbohydrate; trace Dietary Fiber; 72mg Cholesterol; 201mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
The sauce does appear slightly 'broken' in the bottom of the dish at the end of cooking, but I picked out the chicken pieces, then stirred up some of the sauce in the bottom of the dish to put over.
* Exported from MasterCook *
Creamy Chicken - 4 pts
Recipe By :1999 Providence Heart Diet booklet
Serving Size : 6 Preparation Time :0:00
Categories : Chicken
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds chicken breast, no skin, no bone, R-T-C
2 tablespoons lemon juice
dash cayenne -- or Tabasco
1 cup plain nonfat yogurt (I used lowfat)
2 tablespoons flour
1/4 cup mayonnaise, light
2 tablespoons Dijon mustard
1/4 teaspoon Worcestershire sauce
1/2 teaspoon oregano
1/4 cup green onion -- minced
1/4 teaspoon paprika
3 tablespoons parmesan cheese
Preheat oven to 350. Place chicken in baking dish sprayed with nonstick coating; drizzle with lemon juice and sprinkle with cayenne pepper or Tabasco. In small bowl, mix yogurt with flour; add mayonnaise, mustard, Worcestershire sauce, oregano, and green onions. Spread over chicken and sprinkle with paprika. Bake uncovered 45 minutes or until thoroughly cooked. Sprinkle with Parmesan cheese, then broil until cheese is lightly browned.
According to MasterCook, 217 calories, 7.4g fat, .3g fiber
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 183 Calories; 4g Fat (20.5% calories from fat); 29g Protein; 6g Carbohydrate; trace Dietary Fiber; 72mg Cholesterol; 201mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.