Chicken in Basil

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 262.1
  • Total Fat: 12.4 g
  • Cholesterol: 80.0 mg
  • Sodium: 1,156.5 mg
  • Total Carbs: 6.9 g
  • Dietary Fiber: 0.3 g
  • Protein: 30.5 g

View full nutritional breakdown of Chicken in Basil calories by ingredient


Introduction

Summer is the time for fresh Basil! Chop up a whole bunch to make about 1 cup of chopped leaves.
This has 262 calories, 7 carbs, and 30 g of Protein! (not counting rice)
White sauce can be made with all chicken stock, soy milk, skim milk, or whatever you like. Summer is the time for fresh Basil! Chop up a whole bunch to make about 1 cup of chopped leaves.
This has 262 calories, 7 carbs, and 30 g of Protein! (not counting rice)
White sauce can be made with all chicken stock, soy milk, skim milk, or whatever you like.
Number of Servings: 4

Ingredients

    4 boneless, skinless chicken breasts (if you use less than this, DO NOT reduce other things proportionately, i.e. if you're making 2 breasts, maybe cut the sauce ingredients down by a third, but not by half)

    1 Tbsp Olive Oil
    3 Tbsp Margarine
    1/4 cup flour
    About 1 and 1/3 cups of any combination: Soy Milk, Skim Milk, Chicken Stock
    1 large bunch of Basil leaves, chopped down to make about 1 cup chopped
    salt/pepper to taste

Directions

Saute chicken breasts in olive oil for about 10 min
meanwhile, chop up basil
Add margarine to skillet and melt
add 2/3 of the basil and saute
mix flour with 1/3 cup of liquid till smooth then add to skillet, stirring to avoid lumps
add rest of liquid and remaining basil
salt/pepper to taste
simmer,stirring frequently for another 5 min or so until chicken is done and sauce is lightly thickened.
Serve with brown rice



Number of Servings: 4

Recipe submitted by SparkPeople user GRANNYNIGHTHAWK.