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Vineyard Chicken

Servings = 2 | Serving size =1 chicken breast

This recipe can be multiplied by 2.

Doubling this recipe requires making two batches in separate skillets. Leftovers do not keep well.

Serve with Plain Mashed Potatoes or Mashed Yams

AND

Serve with Roasted Beets or Parmesan Squash or Herbed Zucchini or Green Beans with Red Onion

1/4 cup	2% milk
1/2 Tbsp	all purpose white flour
1 tsp	unsalted butter
1 cloves	garlic
2	4 ounce chicken breasts (boneless)
1/4 cup	fresh lemon juice
1/8 tsp	salt
1/2 ounce	low-fat goat cheese
2 Tbsp	white wine
12	white grapes
2 tsp	fresh dill

Pre-heat the oven to 200° F.

Whisk the flour into the milk until smooth. Set aside.

Melt the butter in a large non-stick skillet over medium heat. Add the garlic and cook for one minute. Do not let it turn brown or it will be bitter.

Reduce the heat to medium-low and add the chicken breasts. Cook them on both sides until lightly browned. Add 1/4 cup of the lemon juice and cook for about one minute.

Place the chicken breasts in a small roasting pan in the oven.

Deglaze the pan with the remaining lemon juice and white wine. Reduce the amount of sauce by 1/2. Remove the pan from the heat. Place 2 tablespoons of the sauce into the milk and whisk slowly.

Reduce heat to low. Add the milk mixture to the pan and whisk in the goat cheese.

Add the chicken from the oven and any juice in the roasting pan to the sauce. Toss in the grapes and cook for about 4 - 5 minutes until heated through.

Serve over Plain Mashed Potatoes and sprinkle the dill over the top of the chicken.

Nutrition Facts

Serving size: 1 chicken breast | Servings 4

Calories 236 | Calories from Fat 54

Amount Per Serving (% Daily Value)

Total Fat 6g (9%) | Saturated Fat 3g (17%)

Monounsaturated Fat 2g | Trans Fat 0g

Cholesterol 79 mg (26 %) | Sodium 248 mg (10 %)

Total Carbohydrates 12g (4%) | Sugars 7g

Dietary Fiber 0g (2%) | Protein 29g

Vitamin A 6% | Vitamin C 34 % | Calcium 9% | Iron 7%

Vitamin K 5 mcg  | Potassium  479 mg | Magnesium  46 mg