Title: Caraway-Swiss Chicken on Spinach
Categories: Poultry Diet Freezes
Yield: 4 Servings

10	oz	Pkg frozen spinach
1	lb	Boneless skinless chicken
		Breasts -- about 4 halves
3/4	c	Skim milk
2	ts	Cornstarch
1 1/2	ts	Chicken bouillon granules
1/4	ts	Caraway seed
1/8	ts	Pepper
2	oz	Nonfat processed Swiss
		Cheese -- torn into pieces
	ds	Tabasco sauce

Cook spinach according to package directions; drain well. Divide among 4 au gratin baking dishes. Meanwhile, spray a COLD large skillet with nonstick coating. Add chicken. Cook over medium heat for 8 to 10 min or till tender and no longer pink, turning pieces occasionally. Place chicken atop spinach. Keep warm. For sauce, combine milk, cornstarch, bouillion, caraway, and pepper. Cook and stir till thickened and bubbly. Add cheese and tabasco; stir till melted. Pour atop chicken and serve.

per serving: 192 Kcal 2.3g fat (0.6 sat fat) 11% CFF 793mg Na

To FREEZE: Cool; cover with foil; label and freeze. Conventional oven: Bake frozen casserole, covered at 375=B0 F for 45-50 min or until hot. Microwave: Remove foil from frozen casserole; cover with vented plastic wrap. Microwave 1 serving at 70% (med-high) for 6-7 min or till heated through, turning dish once.

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NOTES : 1. With REGULAR Swiss cheese: 219 Kcal 5.8g fat (2.9g sat fat) 24% CFF 694mg Na 2. With LOW SODIUM Swiss cheese: 225 Kcal 6.2g fat (3.1g sat fat) 25% CFF 599 mg Na 3. The chicken bouillon granules are adding a significant amount of sodium. Halving the amount to 3/4 tsp. will subtract 222mg Na PER SERVING! (Combined with low-sodium cheese the sodium would be now total 377mg per serving.) Substitutuing low-sodium granules might be even more= significant. 4. We prefer more spinach so I always use two 10-ounce packages of spinach. That adds 17 Kcal and 52mg Na per serving. Nutr. Assoc. : 3472 0 0 0 2570 0 0 0 0

Recipe By : Quick & Easy Diet Recipes (1989, Better Homes and Gardens)

From: Rosie@iadfw.Net Date: Wed, 20 Sep 1995 20:58:36 -0500

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