Monday, March 24, 2008

15 minute meals: Mustard Chicken

Good Morning everyone! I hope you all had a wonderful Holiday weekend! I am just going to jump into today's recipe, because I am so excited about it! a Chicken dinner in 15 minutes, under 300 calories, and SUPER tasty! Talk about flavor! You know when your looking to add flavor to your meals, don't look for fat! Look for lemon juice or zest, mustard of any kind, herbs, pepper, spices...all of these things add TONS of flavor with no fat and very little calories!

Mustard Chicken
Grocery List:
1/2 cup all-purpose flour
4 boneless, skinless chicken breasts
3 tsp olive oil
1 pint grape tomatoes
1/2 tsp minced garlic
3/4 cup chicken broth
3 Tbsp each grainy Dijon mustard
3 Tbsp reduced-fat sour cream
1 Tbsp snipped chives
1 bunch watercress (or another spicy green!)

How to make it:
1. Put flour in large plastic bag, add chicken and shake to coat.

2. Heat a tsp oil in large nonstick skillet over medium-high heat. Sauté grape tomatoes about 3 minutes or until some begin to soften. Add garlic; cook 30 seconds. Remove to plate.

3. Heat 2 tsp oil in same skillet. Cook chicken about 5 minutes each side, or until instant-read thermometer inserted from side to middle registers 160ºF. Remove to plate; cover.

4. Add broth to skillet, stirring to dissolve browned bits. Whisk in mustard and sour cream. Simmer until slightly thickened; add chives.

5. Place chicken on watercress; spoon mustard sauce on top. Serve with tomatoes.

Nutritional Information:
6g fat
1g fiber
5 WW points

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