Light 'n Lean Chicken Breasts

Coat a large skillet with vegetable cooking spray and heat over medium-high heat until the pan is hot.

Season the skinned chicken breast halves with ¼ teaspoon ground black pepper on each side. Place the chicken in the hot skillet and cook for 4-5 minutes per side until golden brown and cooked through.

Remove the cooked chicken from the skillet and set aside on a plate.

Add the halved garlic cloves to the same skillet and cook for about 1 minute, stirring occasionally, until fragrant.

Pour the low sodium chicken broth and dry white wine into the skillet, scraping up any browned bits from the bottom. Return the chicken to the skillet and reduce heat to medium-low.

Simmer the chicken in the broth and wine mixture for 5-7 minutes, turning occasionally to ensure even cooking.

Whisk the arrowroot with ⅔ cup skim milk in a small bowl until smooth, then slowly pour this mixture into the simmering skillet while stirring constantly.

Continue cooking and stirring for 2-3 minutes until the sauce thickens and coats the chicken. Remove the garlic cloves from the sauce.

Stir in the finely chopped chives and the remaining ¼ teaspoon ground black pepper to taste.

Divide the hot cooked rice among four serving plates and top each portion with one chicken breast half and a generous amount of the sauce.