Smothered Chicken..........5 to 6 Pts
Apr 21, 2007 9:31:56 GMT -8
Post by carol on Apr 21, 2007 9:31:56 GMT -8
SMOTHERED CHICKEN rates a "20"
24 oz boned and skinned chicken breast halves{4 oz. each}
2/3 c light sour cream
2/3 c light mayonnaise
1 pkt Ranch Dressing dry mix{preferably the "light" version}
3 tbsp 1% milk
4 c sliced fresh mushrooms -- or cooked shrimp*
1/2 c light Parmesan Cheese{powdered NOT shredded}
Place thawed chicken breasts in a single layer baking dish.
Spread mushrooms over the chicken, trying to keep them on the chicken.
Mix together sour cream, mayo, Ranch mix, and milk until blended.
Place large dollups of the mixture on each breast, then spread it out so that it covers all meat and mushrooms, or as best as you can.
Sprinkle grated cheese evenly on top of sauce.
Bake, uncovered, at 375 until top is starting to get brown a little & the chicken is cooked thru. - about 45 minutes
6 servings @ 5 Ps and 31.9 grams protein each serving
* 6 Ps per serving{if you add 1 cup cooked shrimp in place of the mushrooms OR on top of the mushrooms}
** 6 Ps per serving for the Mexican version below
VARIATION:
Mexican:
To the mayo and sour cream,add 3 T. Tabasco Green Pepper Sauce{optional} and 1 tsp of ground cumin
To the mushroom layer, add a 4 oz. can of diced green chiles, 2 T. chopped cilantro and 1/4c. chopped green onion
In place of the Parmesan add 1 cup grated light Monterey Jack cheese.
NOTES: I made this with the shrimp & it is an excellent version of Chicken Oscar! I'm going to try it with spears of asaparagus on top of the chicken BEFORE adding the shrimp & sauce.
This recipe rates a *20* in my book!!
RECIPE SOURCE: posted by "Steph" at the Protein Power Discussion board....lowered in fat by CAROL
24 oz boned and skinned chicken breast halves{4 oz. each}
2/3 c light sour cream
2/3 c light mayonnaise
1 pkt Ranch Dressing dry mix{preferably the "light" version}
3 tbsp 1% milk
4 c sliced fresh mushrooms -- or cooked shrimp*
1/2 c light Parmesan Cheese{powdered NOT shredded}
Place thawed chicken breasts in a single layer baking dish.
Spread mushrooms over the chicken, trying to keep them on the chicken.
Mix together sour cream, mayo, Ranch mix, and milk until blended.
Place large dollups of the mixture on each breast, then spread it out so that it covers all meat and mushrooms, or as best as you can.
Sprinkle grated cheese evenly on top of sauce.
Bake, uncovered, at 375 until top is starting to get brown a little & the chicken is cooked thru. - about 45 minutes
6 servings @ 5 Ps and 31.9 grams protein each serving
* 6 Ps per serving{if you add 1 cup cooked shrimp in place of the mushrooms OR on top of the mushrooms}
** 6 Ps per serving for the Mexican version below
VARIATION:
Mexican:
To the mayo and sour cream,add 3 T. Tabasco Green Pepper Sauce{optional} and 1 tsp of ground cumin
To the mushroom layer, add a 4 oz. can of diced green chiles, 2 T. chopped cilantro and 1/4c. chopped green onion
In place of the Parmesan add 1 cup grated light Monterey Jack cheese.
NOTES: I made this with the shrimp & it is an excellent version of Chicken Oscar! I'm going to try it with spears of asaparagus on top of the chicken BEFORE adding the shrimp & sauce.
This recipe rates a *20* in my book!!
RECIPE SOURCE: posted by "Steph" at the Protein Power Discussion board....lowered in fat by CAROL
