Sautéed Chicken in Dijon-Cream Sauce
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)
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Amount per serving
- Calories: 310
- Calories from fat: 26%
- Fat: 9g
- Saturated fat: 3.6g
- Protein: 44.2g
- Carbohydrate: 9.7g
- Fiber: 0.3g
- Cholesterol: 117mg
- Iron: 1.7mg
- Sodium: 464mg
- Calcium: 136mg
- 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
- 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.
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