Sautéed Chicken in Dijon-Cream Sauce

recipe
Mustard and sour cream create a tangy sauce for these lightly breaded chicken breasts.

Yield:

4 servings (serving size: 1 chicken breast half and 1/3 cup sauce)

Recipe from

Recipe Time

Prep: 8 Minutes
Cook: 18 Minutes

Nutritional Information

Calories 310
Caloriesfromfat 26 %
Fat 9 g
Satfat 3.6 g
Protein 44.2 g
Carbohydrate 9.7 g
Fiber 0.3 g
Cholesterol 117 mg
Iron 1.7 mg
Sodium 464 mg
Calcium 136 mg

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon salt
1/4 cup all-purpose flour
2 teaspoons olive oil, divided
1 tablespoon chopped shallots
1/2 cup dry white wine or fat-free, less-sodium chicken broth
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons Dijon mustard
1 tablespoon chopped fresh tarragon
1 (8-ounce) container low-fat sour cream

Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small, heavy skillet. Sprinkle both sides of chicken with 1/4 teaspoon pepper and salt. Dredge chicken in flour, shaking off excess.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add chicken, and cook 4 to 5 minutes on each side or until done. Remove chicken from pan, and keep warm.

3. Heat remaining 1 teaspoon oil in pan. Add shallots; sauté 1 minute. Add wine and broth; bring to a boil. Boil 3 to 4 minutes or until mixture is reduced by half. Add mustard, tarragon, and remaining 1/4 teaspoon pepper; cook 1 minute. Remove from heat; stir in sour cream.

Note:

Jennifer Cofield,

Oxmoor House Healthy Eating Collection

September 2006
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