Light 'n Lean Chicken Breasts

Description
Makes 4 servings

Ingredients

 * vegetable cooking spray
 * 4 chicken breast halves, skinned
 * ½ teaspoon ground black pepper, divided
 * 2 cloves garlic, halved
 * 1 cup low sodium chicken broth
 * ½ cup dry white wine
 * ⅔ cup skim milk
 * 2 teaspoons arrowroot
 * 1 teaspoon finely chopped chives
 * 2 cups hot cooked rice (cooked without salt or fat)

Directions

 * 1) Coat skillet with vegetable cooking spray; heat over medium temperature. Add chicken and sprinkle with ¼ teaspoon pepper.
 * 2) Cook 20 minutes, turning or until brown on all sides. Reduce temperature to low, add garlic halves; continue cooking until fork can be inserted in chicken with ease, 10 minutes more.
 * 3) Remove chicken to warm plate, leaving garlic in pan. Add chicken broth and wine. Over high heat, bring to a boil; continue boiling 5 minutes; reduce temperature to low.
 * 4) Stir arrowroot into skim milk and slowly add mixture to pan liquids. Sprinkle with remaining ¼ teaspoon pepper; cook, stirring, until thickened, 2 minutes.
 * 5) Return chicken to pan; sprinkle with chives, spooning sauce over chicken. Simmer 5 minutes, or until chicken is thoroughly heated.