Chicken with Mustard Sauce Recipe
- 3 tablespoons all-purpose flour
- 1/2 teaspoon dried marjoram
- 1/2 teaspoon dried thyme
- 1/2 teaspoon pepper
- 4 boneless skinless chicken breast halves (4 ounces each)
- 2 teaspoons olive oil
- 1/2 cup white wine or reduced-sodium chicken broth
- 1 cup reduced-sodium chicken broth
- 2 tablespoons Dijon mustard
- 1/4 teaspoon grated lemon peel
- 3 tablespoons fat-free milk
- 1. In a large resealable plastic bag, combine the flour, marjoram, thyme and pepper; set aside 1 tablespoon flour mixture. Add chicken to the bag, a few pieces at a time, and shake to coat.
- 2. In a large skillet, cook chicken in oil over medium heat for 5-7 minutes on each side or until juices run clear. Remove and keep warm. Stir wine or broth into the pan. Bring to a boil. Reduce heat; simmer, uncovered, for 6-8 minutes or until reduced by half. Stir in the broth, mustard and lemon peel.
- 3. Place reserved flour mixture in a small bowl; stir in milk until smooth. Stir into broth mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 2-3 minutes or until thickened. Return chicken to skillet; cook for 5 minutes or until heated through. Yield: 4 servings.
1 chicken breast half with 1/4 cup sauce equals 202 calories, 6 g fat (1 g saturated fat), 63 mg cholesterol, 407 mg sodium, 7 g carbohydrate, trace fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
Full-Bodied White Wine
Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.