Low Fat Chicken Breasts with Creamy Mustard Sauce Recipe

Recipe Category: Low-Fat

Low Fat Chicken Breasts With Creamy Mustard Sauce Recipe

Ingredients

  • 4 boneless skinless chicken breast halves, about 1 1/4 pounds
  • 1/4 cup all-purpose white flour
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon olive oil
  • ***SAUCE***
  • 1/2 cup chopped onions
  • 3/4 cup fat-free chicken broth
  • 2 tablespoons coarse-grained dijon mustard
  • 3 tablespoons nonfat sour cream
  • salt, to taste
  • ground black pepper, to taste

Method

  1. To flour and cook chicken breasts, follow Basic Recipe.
  2. Reduce heat to medium.
  3. Add onions to the skillet and cook about 3 minutes, stirring, until they are softened and begins to color.
  4. Add chicken broth and mustard and bring the sauce to a simmer.
  5. Cook about 4 minutes, or until the sauce is reduced and thickened slightly.
  6. Add sour cream and stir just to heat through.
  7. Season with salt and pepper.
  8. Spoon the sauce over the chicken breasts.
  9. Per serving: About 203 calories, 24g protein, 10g carbohydrate, 6g fat, 27% calories from fat, 57mg cholesterol, 779mg sodium, 1g fiber

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