Smothered Chicken

Smothered Chicken

4-4 ounce skinless, boneless chicken breast halves
1 T olive oil
1 cup carrots, sliced
1 cup onions, sliced
1 8-0z package of mushrooms, sliced
1 garlic clove, minced
1/4 cup whole wheat "white" flour
1-1/2 cups chicken stock
1 T chopped fresh basil or thyme

Heat a large nonstick skillet coated w/cooking spray over medium-high heat. Add chicken (sprinkle w/salt & pepper). Cook for about 4 minutes on each side, until lightly browned. Remove from pan. Heat oil in pan over medium-high heat. Add carrots, onions & garlic; saute about 2 minutes, until onions begin to soften. Add mushrooms, cook until carrots are just tender (about 5 minutes). Sprinkle w/flour, stir to coat, cook about 2 minutes. Add broth & basil/thyme, bring to a boil. Cook until sauce begins to thicken, stirring almost constantly. Put chicken back in the pan, reduce heat, cover, simmer for 10-15 minutes until chicken is done.

Makes 4 servings (273 calories, 5.5g of fat, 23 g carb, 4.6 g fiber).

I serve this with smashed boiled new potatoes & a green salad w/low-cal dressing.