Low Fat Deviled Chicken Saute

Directions

1. 1
   In medium saucepan, bring 2 1/4 cups of water to a boil.
2. 2
   Add the rice and 1/4 teaspoon of the sault, reduce to a simmer, cover and cook until the rice is tender, about 17 minutes.
3. 3
   Meanwhile, on a sheet of waxed paper, combine the flour, thyme, black pepper, cayenne, and the remaining 1/4 teaspoon salt.
4. 4
   Dredge the chicken in the flour mixture, shaking off and reserving the excess.
5. 5
   In a large nonstick skillet, heat the oil until hot but not smoking over medium heat.
6. 6
   Cook the chicken until golden brown and cooked through, about 4 minutes.
7. 7
   With a slotted spoon transfer the chicken to a plate.
8. 8
   Add the onion, bell pepper, and 1/3 cup of the broth to the skillet and cook, stirring frequently, until the bell pepper is crisp tender, about 4 minutes.
9. 9
   Stir in the reserved flour mixture.
10. 10
    Gradually add the remaining 1/3 cup of broth, the milk, and the mustard and cook about 3 minutes.
11. 11
    Return the chicken to the skillet and cook just until warmed through, about 1 minute.
12. 12
    Transfer the rice to 4 bowls, spoonthe chicken mixter alongside and serve.