Tuesday, March 27, 2007

Chicken Scampi

No, there is no scampi in this dish, or any shellfish of any kind, for that matter! This dish is called Chicken Scampi because you cook the chicken like you would scampi, in a sauce with garlic, butter, white wine, etc. Of course, this recipe has less fat than the regular recipes!

After reading the reviews, I decided to take the chicken out of the sauce after 10 minutes and kept it warm while I thickened the sauce (I cranked up the heat to medium-high so the sauce could thicken faster, another 10 minutes). I also used 2 eggs instead of the egg substitute and I dredged the chicken in flour before the eggs. I also didn't have any Mrs. Dash so I substituted Italian seasoning.

This was super yummy - we didn't even miss the real thing!

Chicken Scampi
Cooking Light

1 pound skinned, boned chicken breasts, cut into1-inch-wide strips
1/4 cup egg substitute
1/3 cup Italian-seasoned breadcrumbs
Cooking spray
2 tablespoons butter or stick margarine
3 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
2/3 cup dry white wine
1 1/2 tablespoons chopped fresh or 1-1/2 teaspoons dried parsley
1 1/2 teaspoons salt-free seasoning (such as Mrs. Dash)
1/4 teaspoon dried oregano
1/8 teaspoon salt
3 cups hot cooked linguine (about 6 ounces uncooked pasta)
1/4 cup (1 ounce) grated fresh Parmesan cheese

1. Dip chicken in egg substitute; dredge in breadcrumbs.

2. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, and saute for 6 minutes or until browned. Remove chicken from pan.

3. Melt butter in pan over medium-high heat. Add garlic, and saute 1 minute. Add broth and the next 5 ingredients (broth through salt), and bring to a boil. Add the chicken; reduce heat, and simmer for 20 minutes. Place 3/4 cup pasta on each of 4 plates; top each serving with 3/4 cup chicken mixture, and sprinkle with 1 tablespoon cheese. Yield: 4 servings.

CALORIES 419 (22% from fat); FAT 10.2g (sat 5.3g, mono 2.8g, poly 1g); PROTEIN 37.6g; CARB 41.9g; FIBER 1.2g; CHOL 86mg; IRON 3.3mg; SODIUM 721mg; CALC 129mg

1 comment:

Kristen said...

This sounds delicious!! I can't wait to give it a try.