Here's a sauce so delicious, it's missing only one thing: a little crunchy bread to dip in it. Make It a Meal: Serve with steamed asparagus or cauliflower, mashed potatoes or orzo pasta, and a glass of Vinho Verde.
|Prep Time:||35 minutes|
|Ready in:||35 minutes|
|Ease of Prep:||Easy|
|4 boneless, skinless chicken breasts (about 1 pound), trimmed of fat|
|1 teaspoon kosher salt , divided|
|1/4 cup plus 1 tablespoon all-purpose flour , divided|
|3 teaspoons extra-virgin olive oil , divided|
|2 large shallots , finely chopped|
|1/2 cup dry white wine|
|1 14-ounce can reduced-sodium chicken broth|
|1/3 cup reduced-fat sour cream|
|1 tablespoon Dijon mustard|
|1/2 cup chopped chives (about 1 bunch)|
- Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
- Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
- Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.
Health Advantages: low calorie, low carb, low sat fat, heart healthy, healthy weight.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||244 cal||Carbohydrate Servings:||1/2|
|Carbohydrates:||1 g||Dietary Fiber:||0 g||Cholesterol:||72 mg|
|Fat:||9 g||Sodium:||679 mg||Saturated Fat:||3 g|
|Protein:||26 g||Potassium:||334 mg||Monounsaturated Fat:||3 g|
|Nutrition Bonus:||Niacin (50% daily value), Selenium (31% dv).|
|Exchanges:||1/2 starch, 4 very lean meat ,1 fat|