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4 -4 ounce skinless boneless chicken breast
2 tablespoons balsamic vinegar
1/2 teaspoon ground thyme
2 teaspoons olive oil
1 T Plus 1/2 Tsp. all-purpose flour
1/2 teaspoon oregano
1 cup fat-free milk
1 cup frozen broccoli, carrots, & cauliflower medley -- thawed
1/3 cup feta cheese (use fat free for lower fat)
1 teaspoon fresh lemon juice
2 cups hot cooked rice
On a sheet of wax paper, sprinkle the chicken with the vinegar and thyme.
In a large nonstick skillet, heat the oil. Cook the chicken until browned and
cooked through, 4-5 minutes on each side. Transfer to a plate.
Sprinkle the flour and oregano over the pan juices; cook, stirring constantly,
1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick
and bubbling, 2-3 minutes. Stir in the vegetables, cheese and lemon juice.
Reduce the heat and simmer until the cheese melts, about 2 minutes. Place
the rice on a large platter; top with the chicken. Spoon the sauce over the chicken.
NOTES: 7 points per serving.
2 tablespoons balsamic vinegar
1/2 teaspoon ground thyme
2 teaspoons olive oil
1 T Plus 1/2 Tsp. all-purpose flour
1/2 teaspoon oregano
1 cup fat-free milk
1 cup frozen broccoli, carrots, & cauliflower medley -- thawed
1/3 cup feta cheese (use fat free for lower fat)
1 teaspoon fresh lemon juice
2 cups hot cooked rice
On a sheet of wax paper, sprinkle the chicken with the vinegar and thyme.
In a large nonstick skillet, heat the oil. Cook the chicken until browned and
cooked through, 4-5 minutes on each side. Transfer to a plate.
Sprinkle the flour and oregano over the pan juices; cook, stirring constantly,
1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick
and bubbling, 2-3 minutes. Stir in the vegetables, cheese and lemon juice.
Reduce the heat and simmer until the cheese melts, about 2 minutes. Place
the rice on a large platter; top with the chicken. Spoon the sauce over the chicken.
NOTES: 7 points per serving.
