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LIGHT CAPITAL CHICKEN

- from chicken recipe
2 tbsp. corn oil margarine
4 tbsp. flour
3/4 c. defatted chicken stock
1/2 c. skim milk
1 tbsp. canola oil
3 whole chicken breasts, boned,
skinned, split, about 1 1/2 lbs.
total
8 oz. fresh mushrooms, sliced, about
3 cups
1 c. each, dry white wine, water
1/2 c. 2% milk
3/4 tsp. salt
1/4 tsp. dried tarragon leaves,
crushed
Dash garlic powder
1/4 tsp. freshly ground black pepper
2 tbsp. each, chopped green onions,
fresh parsley
Heat oven to 350 degrees. Melt 1 tablespoon of the margarine in medium
saucepan. Add 3 tablespoons of flour and stir over medium heat for 1
minute; do not brown. Add chicken stock and skim milk. Using a wire whisk,
stir the mixture over medium heat until it comes to a boil. Continue to cook
1 minute more; set aside. Melt remaining 1 tablespoon margarine in a large
skillet along with canola oil. Add chicken and cook over medium heat until
brown on both sides, about 5 minutes. Remove chicken and place in baking
dish sprayed with non-stick vegetable coating. Cook mushrooms in same
skillet 5 minutes. Stir in remaining 1 tablespoon flour, the sauce, and the
wine and water. Simmer, stirring, until thickened about 10 minutes. Stir in
2% milk, salt, tarragon, garlic powder and pepper. Pour over chicken and
bake, uncovered until hot (45 minutes). Sprinkle with green onions and
parsley; bake 5 minutes.

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