Here's a light recipe I created this evening for dinner. Very simple, quick to prepare, high in flavor, low in calories, fat and sodium.
Simple ingredients. They are ones I normally have on hand.
2 large boneless skinless chicken breasts (I think it would also be good with boneless pork loin chops)
NF Cooking spray
1/3 cup finely chopped yellow onion
2 teaspoons chopped garlic
8 to 10 ounces sliced fresh mushrooms
1 1/2 - 2 tablespoons flour
2 teaspoons chopped fresh thyme (you cold use dried thyme, use less if so)
1 cup fat-free, less-sodium chicken broth
1/4 cup Marsala wine (you could use sherry)
Freshly ground black pepper to taste
Spray a large nonstick skillet with cooking spray and heat over medium high heat until hot. Add chicken breast cut in half lengthwise and cook on both sides browned and almost cooked through. remove from skillet.
Add the onions, garlic and mushrooms to skillet; saute about 3 minutes or until moisture evaporates. Add the flour and thyme to pan, and cook for 1 minute, stirring well. Mic chicken broth and Marsala together in a small bowl. Gradually add to pan, stirring constantly with a whisk; bring to boil. reduce heat and simmer until sauce thickens. Doesn't take very long, perhaps 2 minutes.
Return the chicken breast pieces to the skillet and cook about 2 minutes, o until desired degree of doneness. Grind some pepper over the top.
I served this with mashed potatoes (no butter needed, it wasn't missed with the great taste of the mushrooms and sauce) and steamed zucchini slices.
This made 3 servings for David and I.