cooking spray
3 tbs. olive oil, divided
4 cloves crushed garlic
12 oz. sliced mushrooms
3 tbs. margarine
3 tbs. flour
1 1/2 cups fat-free chicken broth
1/2 cup dry white wine
1 1/2 cups fat-free half & half
3 tbs. tomato paste
10 sun-dried tomatoes (not it oil)
1 head broccoli, cut into florets
1 jar artichoke hearts, drained, rinsed and cut into quarters
10 oz. fresh spinach, washed and torn or cut into small pieces
3 plum tomatoes, diced
10 kalamata olives, pitted and cut in half
3 tbs. pine nuts, toasted
4 tbs. grated Parmesan cheese
4 tbs. Italian parsley, chopped
Toast the pine nuts in the microwave 1 to 2 minutes, until lightly browned; set aside. Soak the sun-dried tomatoes 10 minutes in water. Drain and finely dice; set aside. Steam the broccoli
florets until tender-crisp; set aside.
Spray a large skillet with cooking spray and heat over medium high heat. Add 1 tbs. olive oil to the skillet, and when it is heated add the chicken. Cook, stirring occasionally, until the chicken begins to brown, about 10 minutes; remove the chicken from the skillet and set aside. Add the remaining olive oil to the skillet along with the garlic and mushrooms and saute' for about 5 minutes; remove from skillet and set aside. Melt the margarine in the skillet over medium heat; sprinkle with flour and stir with a wire whisk while gradually adding the chicken broth. Keep stirring until the mixture is smooth and begins to thicken, about 3 to 4 minutes. Add the fat-free half & half, wine, tomato paste and sun-dried tomatoes. Simmer over medium heat about 5 minutes. Return the chicken and mushrooms to the skillet. Add the broccoli, artichokes, spinach, plum tomatoes and parsley. Cook over medium heat just until the spinach begins to wilt, about 2 to 3 minutes. Remove to a large serving dish and top with the toasted pine nuts and grated Parmesan cheese. This recipe serves 8 and has 6 points per serving.
(293.9 cal; 14.1g fat; 3.0g fiber;13.7g carbohydrate; 27.6g protein; 52mg cholesterol; 502mg sodium.)