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Seared Chicken with Mustard Cream

Prep time 8 mins
Cook time 13 mins
Yield 4 servings (serving size: 1 chicken breast half and 2 tablespoons mustard cream)
Pounding a chicken breast to an even thickness allows it to cook quickly and evenly.

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

Nutrition 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

How to Make It

  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 rolling pin. Sprinkle chicken with salt and pepper.

  2. 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.

  3. 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.

Oxmoor House Healthy Eating Collection