Chicken Strips With Mustard Sauce
|Boneless skinless chicken breast||1 Pound, halved and pounded to 1/4 inch thickness|
|Dried thyme||1⁄4 Teaspoon, crumbled|
|Dried sage||1⁄4 Teaspoon, crumbled|
|Black pepper||1⁄8 Teaspoon|
|Unsalted margarine||1 Tablespoon|
|Green onion||1 , chopped fine|
|Dry white wine/Vermouth||1⁄4 Cup (4 tbs)|
|Low sodium chicken broth||1⁄3 Cup (5.33 tbs)|
|Low fat plain yogurt||1⁄4 Cup (4 tbs)|
|Sour cream||2 Tablespoon|
|Mustard||1 Teaspoon (Dijon Or Spicy Brown, To Taste)|
|Minced fresh chives/Parsley||1 Tablespoon|
Rub both sides of the chicken breast with the sage and thyme, then cut into matchstick strips.
Combine 3 teaspoons of the flour with the pepper on a plate.
Press the chicken strips into the mixture, coating them evenly all over and shaking off any excess.
In a heavy 10 inch nonstick skillet, melt the margarine over moderately high heat.
Add the chicken and cook, stirring, for 1 to 2 minutes or until the chicken is golden; remove to a warm plate.
Add the green onion to the skillet and stir fry for 30 seconds.
Mix in the wine and boil, uncovered, for 1 minute.
Mix in the chicken broth and boil 1 minute longer.
In a small bowl, whisk together the yogurt, sour cream, the remaining teaspoon of flour, and the mustard, and blend into the skillet juices.
Cook over moderate heat, stirring constantly, for 1 to 2 minutes or until thickened.
Do not boil or the sauce will curdle.
Return the chicken to the skillet and cook, uncovered, 1 to 2 minutes longer or until the chicken is heated through.
Sprinkle with the chives and serve with rice or pasta.
Serving size: Complete recipe
Calories 874 Calories from Fat 238
% Daily Value*
Total Fat 27 g41.5%
Saturated Fat 8.2 g40.8%
Trans Fat 0.1 g
Cholesterol 282.1 mg94%
Sodium 388.4 mg16.2%
Total Carbohydrates 28 g9.3%
Dietary Fiber 3.2 g12.8%
Sugars 6.7 g
Protein 114 g228.8%
Vitamin A 41.8% Vitamin C 36.1%
Calcium 29.5% Iron 42.6%
*Based on a 2000 Calorie diet