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Chicken Dijon

Prep time 7 mins
Cook time 14 mins
Yield 4 servings (serving size: 1/2 cup chicken mixture and 2/3 cup rice)

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

Nutrition 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

How to Make It

  1. 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.

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

Oxmoor House Healthy Eating Collection