Here is another, low cal, delicious chicken dish for your files. A few tricks that I used here: First, by slicing each breast in half and pounding thin, you eat half the amount of chicken but it still feels like a full portion. Reducing the sauce adds a lot of flavor and the little bit of low-fat sour cream gives it a really creamy consistency without using heavy cream. Second, a light dusting of flour keeps the chicken moist and gives it a little crust. If you are avoiding flour, just skip this step or you could try an alternative like almond flour.
I served this on roasted Brussel sprouts and cauliflower. Add the veggies to the plate, put the chicken on top and drizzle with the sauce. Hard to believe it’s good for you!
Chicken with Mustard Sauce
Author: Adapted from Eating Well
Recipe type: Main
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
- 2 Boneless Chicken Breast
- 1 Tsp Garlic Powder
- Salt & Pepper
- ¼ Cup Flour
- 3 Tbsp Olive Oil
- 2 Tbsp Shallot, finely chopped
- ½ Cup white wine
- 1½ Cup Chicken Broth
- 3 Tbsp Low Fat sour cream
- 1 Tbsp Dijon
Instructions
- Slice each breast horizontally so that you end up with 4 chicken cutlets.
- Pound chicken until it is very thin. Season chicken on both sides with garlic powder, salt and pepper.
- Preheat oven to 350.
- Heat a non-stick pan until hot and add the olive oil. Lightly dredge the chicken in the flour, shaking off any excess. Add the chicken to the pan, cook for 4 minutes, flip and cook for 2 minutes, then put the chicken on a cookie sheet and finish in the oven, 3-4 more minutes. Cover chicken loosely with foil while you finish the sauce.
- To the pan, add the shallots, season with salt and pepper, stir and cook for 2 minutes.
- Add the wine and cook for 2 minutes.
- Add the broth and reduce by half, 5-7 minutes.
- Add the sour cream & Dijon, mix well, taste for seasoning.
- Serve the chicken with the mustard sauce.