The following recipe is from the Henry Ford/Detroit Free Press Heart Smart Cookbook Third Edition.
Chicken Breasts with Dijon Cream Sauce
Cream sauces can add plenty of fat and calories to recipes. In this recipe, the fat and calories are reduced by using fat-free half and half in place of heavy cream. Just a small amount of Dijon mustard adds texture and a slight tangy edge.
Makes 4 meals in 30 minutes
Ingredients
4 (ounce each) boneless, skinless chicken breasts
½ teaspoon coarsely ground black pepper
2 tablespoons canola oil
½ cup fat free, less sodium chicken broth
½ cup dry white wine
1/3 cup fat free half and half
1 ½ tablespoons Dijon mustard
1 teaspoon cornstarch
3 tablespoons cold water
Directions
Sprinkle both sides of chicken breasts with black pepper and salt.
Add canola oil to a large nonstick skillet, and place it over medium-high heat until it’s hot.
Add chicken breasts to the skillet; cook 7 to 10 minutes on each side or until the chicken is tender and no longer pink (165 degrees). Remove chicken from the skillet and keep it warm.
Reduce heat to medium – low. Add broth and wine to the skillet, stirring to loosen browned bits.
In a small bowl or measuring cup, combine the half and half and Dijon mustard; add mixture to the skillet. Reduce heat and simmer 5 minutes or until sauce has thickened slightly.
In a small bowl, combine the cornstarch and water, stirring until the cornstarch is dissolved. Gradually add the cornstarch mixture to the sauce, heating to boiling, stirring constantly. Boil and stir 1 minute.
Serve the chicken with sauce over rice.
Nutritional information (per serving)
Calories……. 244 Sodium ……..480 mg.
From fat …… 36% Cholesterol……64 mg.
Fat……………..9g Calcium ……….32 mg.
Saturated ……1g Fiber ……………0g
Trans …………0g Food exchanges
Carbohydrates ….3g 3 lean meat, 1 fat
Protein …………26g