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Chicken with Dijon Cream Sauce

Yield 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)
Fat-free half-and-half is the key ingredient in this zesty and velvety sauce. If you can't find fat-free half-and-half, fat-free evaporated milk is a fine substitute. The carbo rating will be the same.

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray
  • 1 1/2 teaspoons lemon pepper seasoning
  • 1/3 cup fat-free, less-sodium chicken broth
  • 1/3 cup fat-free half-and-half or fat-free evaporated milk
  • 1 1/2 tablespoons Dijon mustard

Nutrition Information

  • calories 210
  • caloriesfromfat 0.0 %
  • fat 2.6 g
  • satfat 0.6 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 39.9 g
  • carbohydrate 2.9 g
  • fiber 0.1 g
  • cholesterol 99 mg
  • iron 1.4 mg
  • sodium 497 mg
  • calcium 41 mg

How to Make It

  1. Coat chicken with cooking spray. Sprinkle both sides of chicken with seasoning. Place a large nonstick skillet over medium-high heat until hot. Add chicken to pan, and cook 4 to 5 minutes on each side or until browned. Remove chicken from pan; set aside, and keep warm.

  2. Add broth to pan, scraping pan to loosen browned bits. Combine half-and-half and mustard; add to pan. Reduce heat; simmer 6 minutes or until sauce is slightly thick. Spoon sauce over chicken.

  3. carbo rating: 3

The Complete Step-by-Step Low Carb Cookbook