Recipe - Chicken Flambé
1 lb boneless skinless chicken breasts
salt and pepper
1 Tbsp vegetable oil
1/2 medium onion cut in quarters
2 Portabella mushroom caps, sliced
1/3 cup orange liqueur (Grand Marnier)
1 cup dry white wine
2 tsp butter or margarine
4 tsp flour
2 Tbsp fat-free half and half
Yields: 4 servings (serving size: 4-oz chicken breast, 1⁄4 Portabella mushroom)
Freebies: 4 VLM; 2.5 Fat
Preheat oven to 350 degrees. Lightly season the chicken breasts with salt and pepper. In a large skillet add 1 Tbsp vegetable oil and over medium heat, brown chicken breasts on both sides. Add onions and mushrooms and stir cook until the onions soften. Transfer mixture to a shallow casserole dish and bake, uncovered, for 15 minutes. In a small sauce pan warm the orange liqueur over low heat (should be lukewarm, not hot). Take the casserole out of the oven. Pour the liqueur over the chicken and vegetables and ignite it. When the flames die out, add the wine and return the casserole to the oven for another 15 minutes or until chicken breasts are no longer pink inside. Remove the casserole from the oven. Arrange the chicken and vegetables on a warm platter and keep hot. Mix butter and flour to make a paste. Stir this into the pan juices, add cream and simmer over low heat for 5 minutes until thickened. Pour sauce over chicken. Serve with wild rice and vegetables.
Calories: 200 (30% from fat); Fat 6.8g (sat 2g, mono 4.8g); Protein 27.4g; Carb 5.4g, Fiber 0g; Potassium 338.2mg; Sodium 97mg; Calcium 31.7 mg
Recipe from www.about.com