Easy Chicken Cacciatore with Summer Squash

Ingredients:

Olive oil cooking spray
8 ounces boneless, skinless chicken breast, cut into 1-1/2 inch pieces
1 tsp. flour
1/4 cup dry red wine or low-sodium canned beef broth
6 button mushrooms, thinly sliced
1/4 cup frozen chopped onion
1/2 cup frozen chopped green pepper
1 clove garlic, minced, or 1/8 tsp. garlic powder
2 small yellow summer squash, quartered lengthwise and cut into 1-inch pieces
1 tsp. celery flakes
1/2 tsp. crushed dried Italian seasoning
1/2 bay leaf
1 14-1/2 ounce can no-salt-added diced tomatoes
Freshly ground pepper to taste
Chopped fresh basil for garnish (optional)

Toss the chicken with the flour.  Lightly coat a large non-stick skillet with cooking spray and place over high heat.  Add the chicken pieces.  Cook, stirring until browned on all sides, about 2 minutes.  Transfer the chicken to a platter.

Lower the heat to medium.  Pour the wine into the pan and stir to loosen any bits of chicken left in the pan.  Add the remaining ingredients and cook for 1 minute.  Return the chicken to the pan, cover and simmer for 10 minutes.

Using a slotted spoon, transfer the chicken and as many of the vegetables as possible to a serving platter and keep warm.

To thicken the sauce, remove the bay leaf, raise the heat to high, and boil the sauce, stirring constantly, about 2 minutes.  Spoon the sauce over the chicken and vegetables, and sprinkle with basil if desired.  Serve immediately.

Makes 2 servings.

PER SERVING:  227 calories (9% calories from fat), 2 g total fat (0.6 g saturated fat), 37 g protein, 15 g carbohydrates, 5 g dietary fiber, 83 mg cholesterol, 110 mg sodium.

JOSLIN EXCHANGE:  4 very low-fat protein, 3 vegetables.