Velvet Turkey and Herbs

Serves 4; 2/3 cup per serving

1 pound turkey breast tenderloins or boneless, skinless chicken breasts, all visible fat removed Vegetable oil spray
1/4 cup chopped shallots or onion
1/2 teaspoon bottledminced garlic
2 tablespoons all-purpose flour
1 1/4 cups fat-free evaporatedmilk
1 tablespoon snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
1 tablespoon snipped fresh parsley
1 teaspoon snipped fresh basil or 1/4 teaspoon dried basil, crushed

The velvety cream sauce may taste rich, but don't worry. It's made with fat-free evaporated milk, which adds richness without fat. Serve over hot cooked orzo, small pasta shaped like rice, or brown rice.

Cut turkey or chicken into bite-size pieces.

Spray a skillet with vegetable oil. Place over medium-high heat. Add turkey or chicken, shallots or onion, and garlic to hot skillet. Cook 3 to 4 minutes, or until turkey or chicken is tender and no longer pink in center.

Stir flour into mixture in skillet. Add remaining ingredients. Cook and stir until thickened and bubbly, about 3 minutes. Cook 1 minute more, stirring constantly.

Nutrition Analysis (per serving): 211 Calories; 1.5 g Total Fat; 0.5 g Saturated Fat; 0.0 g Trans Fat; 0.5 g Polyunsaturated Fat;
0.0 g Monounsaturated Fat; 80mg Cholestrol; 144mg Sodium; 14 g Carbohydrates; 0 g Fiber; 9 g Sugar; 34 g Protein
Source: American Heart Association Cookbook