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Chicken in Yogurt and Wine Sauce

From Springfield, MO listener Brodhead

(Makes 8 Servings)

8 Boneless, skinless

chicken breasts

2 Tbsp Extra virgin olive oil

2 Tbsp Flour

1/2 Cup Low-salt chicken broth

1/2 Cup Low-fat plain yogurt

2 Tbsp White wine

1 tsp Lemon zest or

fresh lemon juice

Salt and freshly ground

black pepper, to taste

1/2 tsp Extra virgin olive oil

1/2 Cup Mushrooms, sliced

Olive oil cooking spray

Pre-heat oven to 350 degrees. Lightly coat large baking dish with olive oil

cooking

spray. Place chicken breasts top side up, and bake at 350 degrees for 30

minutes.

While chicken is baking, in heavy saucepan, heat 2 Tbsp of olive oil, and stir

in flour.

Cook over medium heat for 1 to 2 minutes. Then add broth, a little at a time,

stirring

constantly until thickened. Blend in yogurt, wine, lemon zest or juice, salt

and

pepper.

In separate skillet, heat remaining ½ tsp of olive oil. Add mushrooms and sauté

lightly,

until tender. After chicken has baked for 30 minutes, turn over breasts, cover

each with

sliced mushrooms, then pour sauce over top. Bake, uncovered, for another 20

minutes or

until tender. If desired, place under broiler for 2 minutes to brown, before

serving.

Serve with brown rice and green vegetables on the side.

Nutritional Analysis:

Calories 16 % ( 321 cal) Vitamin D 0 % ( 0 IU )

Protein 72 % ( 37 g ) Thiamine 12 % ( .18 mg )

Carbohydrate 1 % ( 2.96 g ) Riboflavin 16 % ( .27 mg )

Total Fat 10 % ( 7.8 g ) Niacin 136 % ( 27 mg )

Saturated Fat 6 % ( 1.6 g ) Vitamin B6 65 % ( 1.3 mg )

Mono-Unsaturated 16 % ( 4.1 g ) Folate 3 % (13.6 mcg)

Poly-Unsaturated 5 % ( 1.26 g ) Sodium 19 % ( 458 mg )

Cholesterol 69 % ( 137 mg ) Calcium 5 % ( 54 mg )

Dietary Fiber 1 % ( .16 g ) Magnesium 18 % ( 71 mg )

Caffeine 0 % ( 0 mg ) Potassium 37 % ( 693 mg )

Vitamin A 2 % (16.3 RE ) Iron 11 % (1.96 mg )

Vitamin C 1 % ( .42 mg ) Zinc 14 % ( 2.1 mg )

Calories from Protein: 64 % Carbohydrate: 5 % Fat: 31 %