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Name: Chicken And Vegetables with Light And Creamy Cheese Sauce
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 1/8 ts Salt; 3 Boneless skinless chicken; 3 c Broccoli florets; fresh; 1/2 lb Red potatoes; cut in 1/2"; 3 c Cauliflower flowerets; fresh

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INGREDIENTS

1/8 ts Salt
3 Boneless skinless chicken
3 c Broccoli florets; fresh
1/2 lb Red potatoes; cut in 1/2"
3 c Cauliflower flowerets; fresh

Servings

INSTRUCTIONS

MMMMM---------------------------SAUCE-------------------------------- 1 1/4 c Skim milk 5 ts Cornstarch 1/2 ts Salt 1/4 ts Nutmeg 3 oz Cheddar cheese; lowfat, cut -into 1/2 inch pieces 1 ds Cayenne pepper; if desired 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. 4 servings NOTES : (The Nutrition Information is from the magazine) Per Serving 1/4 of recipe Calories 290, Total Fat, 5g, Saturated 2g, Cholesterol 65mg, Sodium 780mg, Total Carbohydrate 28g, Dietary Fiber 5g, Sugars 9g, Protein 32g. Dietary Exchanges: 1-1/2 Starch, 1 Vegetable, 4 Very Lean Meat WW POINTS: 5 Recipe by: Fast &Healthy Magazine Jan/Feb 1998 (5 Points) Posted to EAT-LF Digest by "Helen Deacey" on Feb 28, 1999,

NOTES

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Chicken And Vegetables with Light And Creamy Cheese Sauce

1/8 ts Salt
3 Boneless skinless chicken
3 c Broccoli florets; fresh
1/2 lb Red potatoes; cut in 1/2"
3 c Cauliflower flowerets; fresh

MMMMM---------------------------SAUCE--------------------------------  1 1/4 c  Skim milk      5 ts Cornstarch    1/2 ts Salt    1/4 ts Nutmeg      3 oz Cheddar cheese; lowfat, cut           -into 1/2 inch pieces      1 ds Cayenne pepper; if desired   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.    4 servings    NOTES : (The Nutrition Information is from the magazine) Per Serving  1/4 of recipe Calories 290, Total Fat, 5g, Saturated 2g, Cholesterol  65mg, Sodium 780mg, Total Carbohydrate 28g, Dietary Fiber 5g, Sugars  9g, Protein 32g. Dietary Exchanges:  1-1/2 Starch, 1 Vegetable, 4  Very Lean Meat WW POINTS: 5    Recipe by: Fast &Healthy Magazine Jan/Feb 1998 (5 Points)    Posted to EAT-LF Digest by "Helen Deacey" <hdeacey@sympatico.ca> on  Feb 28, 1999,

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Nutrition

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Serving Size: 1 Serving (550g)
Recipe Makes: 4 servings

Calories: 588
Calories from Fat: 137 (23%)

Amt Per Serving		% DV

	Total Fat 15.2g	20 %
	Saturated Fat 3.9g	20 %
	Monounsaturated Fat 4.4g
	Polyunsanturated Fat 3.7g
Cholesterol 345.4mg		106 %
Sodium 380.1mg		13 %
Potassium 1132.5mg		30 %
Total Carbohydrate 0.1g		0 %
	Dietary Fiber 0g	0 %
	Sugars, other 0.1g
Protein 105.6g		151 %
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Calories per serving: 588

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