Chicken Strips and Mustard Sauce

From ChangeOne Diet

For this dish, chicken is cut into matchstick-size strips and stir-fried to cook up quickly. White wine and Dijon mustard add elegance to the sauce.

PREPARATION TIME: 5 minutes

COOKING TIME: 6 minutes

NUMBER OF SERVINGS: 2

INGREDIENTS:

1 skinless, boneless chicken breast (about 1/2 pound), halved and pounded to 1/4-inch thickness
1/4 teaspoon dried sage, crumbled
1/4 teaspoon dried thyme, crumbled
4 teaspoons flour, divided
1/8 teaspoon freshly ground pepper
1 tablespoon unsalted margarine
1 scallion, finely chopped
1/4 cup white wine or vermouth
1/3 cup low-sodium chicken broth
1/4 cup plain low-fat yogurt
2 tablespoons sour cream
1 teaspoon Dijon or spicy brown mustard (or to taste)
1 tablespoon minced fresh chives or parsley
Cooked rice or pasta (optional)

DIRECTIONS:

1. Rub both sides of chicken breast with sage and thyme, then cut into matchstick strips. Combine 3 teaspoons flour with the pepper on a plate. Press chicken strips into flour mixture, coating evenly on all sides, shaking off excess.

2. Melt margarine in a heavy 10-inch skillet over medium-high heat. Add chicken and cook, stirring, 1 to 2 minutes, until chicken is golden; transfer to a warm plate. Add scallion to skillet and stir-fry 30 seconds. Stir in wine and boil, uncovered, 1 minute. Stir in chicken broth and boil 1 minute.

3. Whisk yogurt, sour cream, remaining 1 teaspoon flour and the mustard together in a small bowl; stir into skillet juices. Cook over medium heat, stirring constantly, 1 to 2 minutes, until thickened. Do not boil or the sauce will curdle.

4. Return chicken to skillet and cook, uncovered, 1 to 2 minutes more, until chicken is heated through. Sprinkle with chives and serve with rice or pasta, if desired.

Nutrition Per Serving:

Per serving: Calories 255, fat 11 g, saturated fat 4 g, cholesterol 74 mg, sodium 224 mg, carbohydrate 8 g, fiber 0 g, protein 29 g.

POSTED BY DIET & BODY AT 8:53 AM


 
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