Chicken With Cremini Cream Sauce (Phase 1)
Cremini mushrooms, also known as brown or Italian mushrooms, are a more flavorful variety of the button mushroom. They come in a range of sizes; try to find small ones for this elegant dish.
Makes 4 servings
Hands-on time: 10 minutes
Total time: 25 minutes
4 (6-ounce) boneless, skinless chicken breasts
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 teaspoons extra-virgin olive oil
8 ounces small cremini mushrooms, quartered
3 scallions, thinly sliced
1/2 cup lower-sodium chicken broth
2 tablespoons reduced-fat cream cheese
1/4 teaspoon dried rosemary
Season the chicken with 1/2 teaspoon of the salt and the pepper.
In a large nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add the chicken and cook until golden brown, about 3 minutes per side. Transfer to a plate and keep warm.
Add the mushrooms, scallions, and remaining 1 teaspoon oil to the skillet. Cook over medium heat, tossing frequently, until the mushrooms have wilted, about 3 minutes.
Add the broth, cream cheese, rosemary, and remaining 1/4 teaspoon salt. Stir until the cream cheese melts, about 1 minute.
Return the chicken to the pan and bring to a simmer. Cover and cook until the chicken is cooked through and still juicy, about 5 minutes. Divide the chicken and sauce evenly among 4 plates and serve hot.
Nutritional information
Per serving:
256 calories
7 g fat (2 g sat)
4 g carbohydrate
42 g protein
1 g fiber
594 mg sodium

Chicken Milanese (Phase 2)
Our version of traditional Italian Veal Milanese (in which hot breaded veal chops are topped with a cool salad) features chicken breasts. Use a good-quality Parmesan, such as Reggiano, for the coating. It will make the dish richer tasting.
Makes 4 servings
Hands-on time: 10 minutes
Total time: 25 minutes
1/2 cup old-fashioned rolled oats
1/4 cup grated Parmesan cheese (1 ounce)
1/4 teaspoon salt
1 large egg white
4 (6-ounce) boneless, skinless chicken breast halves
2 tablespoons extra-virgin olive oil
1 teaspoon trans-fat-free margarine (vegetable-oil spread)
1 tablespoon red-wine vinegar
2 teaspoons Dijon mustard
Freshly ground black pepper
8 cups mixed field greens (8 ounces)
3 plum tomatoes, each cut into 8 wedges
In a mini food processor, grind the oats to the texture of dried bread crumbs. Add the Parmesan and salt and pulse to combine. Transfer to a shallow bowl or pie plate. In another shallow bowl, beat the egg white with 1 tablespoon water.
Dip the chicken in the egg white and then in the oat mixture, patting to help the coating adhere.
In a large nonstick skillet, heat 1 tablespoon of the oil and the margarine over medium-high heat. Add the chicken and cook for 5 minutes. Reduce the heat to medium, turn the chicken, and cook on the second side until cooked through but still juicy, 10 to 12 minutes.
Meanwhile, in a large bowl, whisk together the remaining 1 tablespoon oil, the vinegar, and mustard. Season with pepper to taste. Add the mixed greens and toss well.
Place a chicken breast on each of 4 plates. Top each with one-fourth of the greens and 6 tomato wedges.
Nutritional information
Per serving:
356 calories
12 g fat (3 g sat)
13 g carbohydrate
46 g protein
4 g fiber
444 mg sodium