Chicken with Dijon Cream 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.

Yield:

4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)

Recipe from

Nutritional 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

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

Preparation

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.

carbo rating: 3

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005