Chicken Dijon

Name: Chicken Dijon
Ingredients: 6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/2-inch thickness; 1/4 teaspoon pepper; 2 teaspoons olive oil; 1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth; 2 medium carrots, sliced; 1 medium zucchini, sliced; 1/2 medium red bell pepper, cut into strips; 1 medium garlic clove, minced; 1/2 cup fat-free milk; 2 tablespoons all-purpose flour; 2 tablespoons light tub margarine; 1 to 2 teaspoons Dijon mustard (lowest sodium available); 1 tablespoon snipped fresh parsley or 1 teaspoon dried, crumbled

13 ingredients

32 steps

Ingredients

6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/2-inch thickness
1/4 teaspoon pepper
2 teaspoons olive oil
1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
2 medium carrots, sliced
1 medium zucchini, sliced
1/2 medium red bell pepper, cut into strips
1 medium garlic clove, minced
1/2 cup fat-free milk
2 tablespoons all-purpose flour
2 tablespoons light tub margarine
1 to 2 teaspoons Dijon mustard (lowest sodium available)
1 tablespoon snipped fresh parsley or 1 teaspoon dried, crumbled

Directions

1

Sprinkle both sides of the chicken with the pepper.
2

Using your fingertips, gently press the pepper so it adheres to the chicken.
3

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
4

Cook the chicken for 2 minutes on each side (the chicken wont be done at this point).
5

Stir in the broth, carrots, zucchini, bell pepper, and garlic.
6

Cook, covered, for 5 to 8 minutes, or until the chicken is no longer pink in the center and the vegetables are tender, stirring occasionally.
7

Using a slotted spoon, transfer the chicken and vegetables to a plate.
8

Leave the liquid in the skillet.
9

Cover the plate to keep warm.
10

In a small bowl, whisk together the milk and flour.
11

Add with the margarine and mustard to the liquid in the skillet.
12

Bring to a simmer over medium-high heat, whisking occasionally.
13

Cook for 2 to 3 minutes, or until thickened, whisking occasionally.
14

Pour over the chicken and vegetables.
15

Sprinkle with the parsley.
16

(Per serving)
17

Calories: 190
18

Total fat: 4.5g
19

Saturated: 0.5g
20

Trans: 0.0g
21

Polyunsaturated: 1.0g
22

Monounsaturated: 2.5g
23

Cholesterol: 66mg
24

Sodium: 161mg
25

Carbohydrates: 8g
26

Fiber: 1g
27

Sugars: 3g
28

Protein: 28g
29

Calcium: 55mg
30

Potassium: 527mg
31

1/2 other carbohydrate
32

3 lean meat