Chicken With Mustard Sauce
|Skinless chicken breast halves||4|
|Ground black pepper||1⁄4 Teaspoon|
|Lite salt||1⁄8 Teaspoon|
|Baby carrots||14 , peeled and sliced|
|Canned sliced mushrooms||8 Ounce, drained, rinsed (1 Can)|
|Chopped shallots||2 Tablespoon|
|Minced garlic||1 Teaspoon|
|Dry white wine/Cooking wine||1⁄2 Cup (8 tbs)|
|Fat free chicken broth||1 Cup (16 tbs)|
|Tomato paste||1 Tablespoon|
|Dried thyme||1 Teaspoon|
|Dijon mustard||2 Tablespoon|
|Chopped parsley||1 Tablespoon|
Sprinkle chicken breasts with lite salt and pepper.
In a large non-stick skillet combine the 2 Tbs.
chicken broth with the chicken breasts.
Cook until golden brown, about 5 minutes.
Turn and cook 3 more minutes.
Add the carrots, shallots, and garlic to the chicken.
Continue cooking and stirring 3 minutes.
Sprinkle the flour over the chicken and vegetables, stirring to distribute the flour evenly.
Add the wine and mushrooms and stir.
Add the 1 cup broth, tomato paste, bay leaf, thyme, and mustard.
Cover and simmer 10-15 minutes.
Uncover and cook 5 more minutes to reduce the sauce.
Remove the bay leaf.
Sprinkle with parsley and serve.
You can serve over rice, pasta, or by itself.
Serving size: Complete recipe
Calories 858 Calories from Fat 85
% Daily Value*
Total Fat 10 g14.7%
Saturated Fat 0.48 g2.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 769.5 mg32.1%
Total Carbohydrates 50 g16.7%
Dietary Fiber 9 g35.9%
Sugars 10.6 g
Protein 120 g240.1%
Vitamin A 407% Vitamin C 56.4%
Calcium 21% Iron 61.1%
*Based on a 2000 Calorie diet