Chicken Dijon

Yield:

4 servings (serving size: 1/2 cup chicken mixture and 2/3 cup rice)

Recipe from

Recipe Time

Prep: 7 Minutes
Cook: 14 Minutes

Nutritional Information

Calories 335
Fat 9.2 g
Satfat 3.2 g
Protein 42.9 g
Carbohydrate 18.7 g
Cholesterol 110 mg
Iron 2.4 mg
Sodium 845 mg
Caloriesfromfat 25 %
Fiber 0.6 g
Calcium 78 mg

Ingredients

2 teaspoons olive oil
Cooking spray
1 1/2 pounds skinless, boneless chicken breasts, cut into 1-inch pieces
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3/4 cup dry white wine or fat-free, less sodium chicken broth
1 tablespoon chopped fresh thyme
1 bay leaf
1/2 cup reduced-fat sour cream (such as Breakstone's)
3 tablespoons Dijon mustard
1 (2.75-ounce) package uncooked quick-cooking wild rice

Preparation

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken, salt, and pepper; sauté 6 minutes or until chicken is browned. Add wine, thyme, and bay leaf; bring to a boil, and cook 3 minutes, stirring occasionally. Reduce heat to low. Stir in sour cream and mustard; cook 2 minutes or until sauce begins to thicken, stirring constantly. Discard bay leaf.

Meanwhile, cook rice according to package directions, omitting salt and fat. Serve chicken mixture over rice.

Note:

Oxmoor House Healthy Eating Collection

January 2006