Lemon Basil Chicken

My summer quest is to find some healthy recipes that I can be quickly prepared and that are low in calories. I need meals that I can make during the school year when I don't have a lot of time to get dinner on the table. Here is find #1. The original recipe was for scallops so I made it a chicken recipe and added a few of my own touches.

1 lb chicken breast (boneless skinless- fresh or frozen)

1 large lemon

3/4 cup white wine

1 tablespoon crushed garlic

1 tablespoon garlic powder

1 cup chicken broth

1 tablespoon Worcestershire sauce

1/4 teaspoon salt

1/4 teaspoon pepper

1 tablespoon wonder flour

1 cup fresh spinach

1 cup sliced mushrooms

handful of fresh basil leaves chopped

I used frozen chicken "tenders" (if you use fresh chicken slice into strips) and poach the chicken in the wine, chicken broth, garlic, worcestershire sauce, salt, pepper, juice from 1/2 of the lemon. Grate the lemon peel and add to the poaching mixture. If this is not enough liquid to cover the chicken, add a little more chicken broth. Poach the chicken for about 15 minutes over high heat or until fully cooked. Remove the chicken from the liquid and pour it into a saute pan. Add the mushrooms, spinach, garlic powder and the juice from the rest of the lemon to the liquid and cook over medium high heat until the mushrooms are tender and the spinach is fully cooked. Add the basil. Make a well in the middle of the pan and add the flour to the liquid slowly stirring constantly. Mix everything together and continue to cook over medium high heat for about 5 minutes stirring constantly. Pour the mixture over the cooked chicken and serve. Could be served over rice or pasta.

one serving of chicken is 4 oz and it is 256 calories.