Seared Chicken with Mustard Cream

Pounding a chicken breast to an even thickness allows it to cook quickly and evenly.

Yield:

4 servings (serving size: 1 chicken breast half and 2 tablespoons mustard cream)

Recipe from

Recipe Time

Prep: 8 Minutes
Cook: 13 Minutes

Nutritional Information

Calories 194
Fat 6.3 g
Satfat 1.7 g
Protein 27.8 g
Carbohydrate 4.3 g
Cholesterol 72 mg
Iron 1.2 mg
Sodium 425 mg
Caloriesfromfat 31 %
Fiber 1.1 g
Calcium 46 mg

Ingredients

4 (4-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
2 tablespoons minced shallots (about 1)
2 tablespoons dry white wine
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons stone-ground mustard
1 teaspoon Dijon mustard
3 tablespoons low-fat sour cream
1 tablespoon chopped fresh thyme
1/2 teaspoon sugar

Preparation

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with salt and pepper.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 2 to 3 minutes on each side or until golden brown. Remove chicken and keep warm.

Reduce heat to medium; add shallots and sauté 1 to 2 minutes or until tender. Add wine and scrape browned bits from pan; cook until wine almost evaporates. Add broth; bring to a boil over medium-high heat and cook 2 minutes or until reduced to about 2 tablespoons. Remove from heat; stir in stone-ground and Dijon mustards and next 3 ingredients. Spoon mustard cream over chicken.

Note:

Oxmoor House Healthy Eating Collection

January 2004