LIGHT CAPITAL CHICKEN
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.