Chicken with Mustard Sauce
Total TimePrep: 15 min. Cook: 25 min.
- 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
- 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.
- 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.
- 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.
Nutrition Facts1 each: 202 calories, 6g fat (1g saturated fat), 63mg cholesterol, 407mg sodium, 7g carbohydrate (1g sugars, 0 fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
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Jul 17, 2011
This is so good, I can't wait to make it again!! I did not change a thing! yummm!
Nov 18, 2009
This was delicious! It was my first time making a reduction and the directions were simple and accurate. Fantastic