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 Oxmoor House

More From Oxmoor House

Nutritional Information

Amount per serving
  • Calories: 210
  • Calories from fat: 0.0%
  • Fat: 2.6g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 39.9g
  • Carbohydrate: 2.9g
  • Fiber: 0.1g
  • Cholesterol: 99mg
  • Iron: 1.4mg
  • Sodium: 497mg
  • Calcium: 41mg

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. 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. 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
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