Directions:
- To make the mock Bechamel sauce, add the nonfat milk, onion, carrots, nutmeg and peppercorn to a small saucepan. Bring the milk to boil over medium heat. Turn off heat, put a lid on the pot and let it seep for 10 minutes. Strain out the peppercorns, onion and carrots, reserving seasoned milk. Melt butter in saucepan, whisking in the flour and cornstarch. The mixture will be dry, add about 1/4 of the milk and continue to whisk to a paste. Add in the milk powder first, then remaining milk. Simmer until the sauce is thickened.
- To poach the chicken: add chicken broth and bouquet garni to a large skillet and bring broth to a low boil. Broth should just cover chicken, add more broth if needed. Place chicken breasts into the pan and simmer for 15 minutes.
- To assemble dish: Mix together the mock Bechamel with the olives, mushrooms, parsley, chives and garlich. Tear off four pieces of aluminum foil and prepare the dull side of the foil with a quick shot of cooking spray. Place a chicken breast in the center of each piece of foil, top with 1/4 of the sauce mixture. Fold packets, wrapping chicken tightly. Bake for 10-12 minutes at 425 degrees. Serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 160.67 Kcal (673 kJ) | ||
| Calories from fat | 63.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.02g | 11% | |
|---|---|---|---|
| Cholesterol | 26.04mg | 9% | |
| Sodium | 486.46mg | 20% | |
| Potassium | 261.89mg | 6% | |
| Total Carbs | 14.47g | 5% | |
| Sugars | 4.78g | 19% | |
| Dietary Fiber | 1.05g | 4% | |
| Protein | 10.34g | 21% | |
| Vitamin C | 1.3mg | 2% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 0.4mg | 2% | |
| Calcium | 150.1mg | 15% | |
| Amount Per 100 g | |||
| Calories | 60.63 Kcal (254 kJ) | ||
| Calories from fat | 23.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.65g | 11% | |
|---|---|---|---|
| Cholesterol | 9.83mg | 9% | |
| Sodium | 183.57mg | 20% | |
| Potassium | 98.83mg | 6% | |
| Total Carbs | 5.46g | 5% | |
| Sugars | 1.8g | 19% | |
| Dietary Fiber | 0.4g | 4% | |
| Protein | 3.9g | 21% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 0.1mg | 2% | |
| Calcium | 56.6mg | 15% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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