Creamy Mustard Chicken

Creamy Mustard Chicken

In this healthy, creamy mustard chicken recipe, thin-sliced chicken breasts (sometimes labeled chicken cutlets) cook quickly and are delicious smothered in a velvety, light mustard sauce and garnished with fresh chopped sage. If you can’t find chicken cutlets, cut boneless, skinless chicken breast into 4-ounce pieces and place between pieces of plastic wrap. Pound with a meat mallet, rolling pin or heavy skillet until flattened to about 1/2 inch thick.

Nutirion Profile: Heart Healthy High Fiber Low Cholesterol Low Saturated Fat Low Sodium

Serves Prep Time Total Time
4 35 min 35 min

Directions

Ingredients

  • 1/2 package whole-wheat angel hair pasta(7-8 ounces)
  • 4 thin-sliced chicken breastsor cutlets (about 1 pound)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/4 cup all-purpose flour
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 large shallot, finely chopped
  • 1/2 cup dry white wine
  • 1/2 cup water
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons Dijon mustard
  • 2 tablespoons chopped fresh sage, plus more for garnish

Cooking Instruction

Step 1

Bring a large saucepan of water to a boil. Add pasta and cook according to package instructions. Drain.

Step 2

Meanwhile, sprinkle chicken with garlic powder and 1/4 teaspoon each salt and pepper. Place flour in a shallow bowl and coat both sides of the chicken, shaking off any excess. Reserve 2 teaspoons flour; discard the rest.

Step 3

Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook the chicken, turning once, until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a clean plate.

Step 4

Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add shallot and cook, stirring, until beginning to brown, 30 seconds to 1 minute. Add wine and cook, stirring occasionally, for 1 minute. Combine water with the reserved 2 teaspoons flour. Add to the pan and cook, stirring, until thickened, about 1 minute. Remove from the heat; stir in sour cream, mustard, 2 tablespoons sage and the remaining 1/4 teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce.

Step 5

Top the pasta with half the sauce, the chicken and then the remaining sauce. Garnish with more sage, if desired.


Nutrition

  • Serving: Per serving
  • Calories: 447
  • Carbohydrates: 0g
  • Fat: 0g
  • Protein: 0g
  • Dietary Fiber: 0g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 0g
  • Cholesterol: 0mg
  • Potassium: 0mg
  • Sodium: 0mg
  • Exchanges: 2 1/2 starch, 3 lean meat, 2 1/2 fat
  • Carbohydrate Servings:

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