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)
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Amount per serving
- Calories: 194
- Fat: 6.3g
- Saturated fat: 1.7g
- Protein: 27.8g
- Carbohydrate: 4.3g
- Cholesterol: 72mg
- Iron: 1.2mg
- Sodium: 425mg
- Calories from fat: 31%
- Fiber: 1.1g
- Calcium: 46mg
- 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
- 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.
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