Adapted from a recipe found at
http://www.eatingwell.com/...
- 4 boneless skinless chicken breast halves (about 4 ounces each)
- 2 egg whites
- 1/4 cup plus 2 tablespoons unbleached flour
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 tsp. olive oil
- For the sauce:
- 1/2 cup plus 2 tablespoons evaporated skim milk
- 1 teaspoon cornstarch
- 1/2 cup white cooking wine, divided
- 2 teaspoons crushed fresh garlic
- 2 cups sliced fresh mushrooms
- Rinse the chicken with cool water, and pat it dry with paper towels. Place the chicken pieces on a flat surface, and use a meat mallet to pound each piece to 1/4-inch thickness.
- Place the egg whites in a shallow dish. Place the flour, salt, and pepper in another shallow dish, and stir to mix well. Dip each chicken piece first in the egg, and then in the flour mixture, turning to coat each side. Set aside.
- Coat a large nonstick skillet with olive oil, and preheat over medium heat. Add the chicken and cook for about 3 minutes, or until nicely browned. Turn, and cook for 3 additional minutes then transfer to a baking dish. Put it in a 250 degree oven for 10-15 minutes to finish cooking through.
- To make the sauce, place the evaporated milk and cornstarch in a jar with a tight-fitting lid, and shake to mix well. Set aside.
- Place 1/4 cup of the white cooking wine in the skillet, and cook over medium-high heat, stirring frequently, until most of the cooking wine has evaporated. Add the garlic and mushrooms, and stir-fry for about 3 minutes, or until the mushrooms begin to brown and release their juices. Add the remaining 1/4 cup of cooling wine, and cook, stirring frequently, until the wine is reduced by half.
- Reduce the heat under the skillet to medium, shake the evaporated milk mixture, and add it to the skillet. Cook, stirring constantly, until the mixture boils and thickens slightly. Pour the sauce over the chicken, and serve hot.
4 oz. chicken breast with 1/4 of sauce=6 WW Points
