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MUSTARD CHICKEN WITH GREENS (Sunday)




Source of Recipe


ArcaMax
MUSTARD CHICKEN WITH GREENS (Sunday)
Makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 20 minutes

4 (5- to 6-ounce) boneless, skinless chicken breasts

1/2 cup flour

3 teaspoons olive oil, divided

1 pint grape tomatoes

1/2 teaspoon minced garlic

3/4 cup fat-free chicken broth

3 tablespoons grainy Dijon mustard

3 tablespoons fat-free or reduced-fat sour cream

Snipped chives for garnish if desired

1 bunch watercress or 4 cups baby spinach leaves

Flatten chicken to an even thickness (about 1/2 inch). Put flour in a large plastic bag; add chicken and shake to coat, removing excess flour. Set aside. Heat 1 teaspoon oil in a large nonstick skillet on medium-high. Add tomatoes; cook 3 or 4 minutes or until some begin to soften. Add garlic; cook 30 seconds. Remove to bowl.

Meanwhile, heat remaining oil in the same skillet on medium. Cook chicken 5 to 6 minutes per side or until no longer pink (160 degrees). Remove to plate; cover. Add broth to skillet, stirring to dissolve browned bits. Whisk in mustard and sour cream. Simmer until slightly thickened; add chives. Place chicken on watercress or spinach leaves; spoon sauce over chicken. Serve with tomatoes.

Per serving: 279 calories, 37 grams protein, 7 grams fat (21 percent calories from fat), 1 gram saturated fat, 17 grams carbohydrate, 84 milligrams cholesterol, 421 milligrams sodium, 2 grams fiber.