Chicken and Vegetables With Light and Creamy Cheese Sauce

Course : Chicken
Serves: 4
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Ingredients:

---chicken and vegetables
1/2 pound red potatoes -- cut in 1/2 inch pieces
3 cups broccoli florets -- fresh
3 cups cauliflower florets
3 Medium boneless skinless chicken breast halves -- cut into 1 inch pieces
1/8 teaspoon salt
---sauce
1 1/4 cups skim milk
5 teaspoons cornstarch
1/2 teaspoon salt
1/4 teaspoon nutmeg
3 ounces cheddar cheese -- lowfat, cut into 1/2 inch pieces
1 dash cayenne pepper -- if desired
 

Preparation / Directions:

In Dutch oven, bring 2 cups water to a boil. Add potatoes, broccoli and cauliflower; return to a boil. Reduce heat to medium; cover and cook 6 to 8 minutes or until potatoes are tender, stirring once. Meanwhile, spray medium nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Sprinkle chicken with 1/8 teaspoon salt. Add chicken to skillet; cook and stir 6 to 8 minutes or until no longer pink. Drain vegetable; place on serving platter. Arrange chicken evening over vegetables. Cover with foil to keep warm. In small bowl, combine milk, cornstarch, 1/2 teaspoon salt and nutmeg; blend well. Add to drippings in skillet; cook and stir over medium high heat until thickened. Remove from heat stir in cheese spread and ground red pepper until cheese spread is completely melted. Pour over chicken and vegetables.

 

Nutritional Information:

303 Calories (kcal); 9g Total Fat; (25% calories from fat); 33g Protein; 24g Carbohydrate; 75mg Cholesterol; 603mg Sodium


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