Chicken Dijon

  • Yield: 6 servings

Ingredients

6-- boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/2-inch thickness.
1/4teaspoon pepper
2teaspoons olive oil
1/2cup fat-free, low sodium chicken broth
2-- medium carrots, sliced
1-- medium zucchini, sliced
1/2-- medium red bell pepper, cut into strips
1-- medium garlic clove, minced
1/2cup fat-free milk
2tablespoons all-purpose flour
2tablespoons light tub margarine
1 to 2teaspoon Dijon mustard (lowest sodium available)
1tablespoon snipped fresh parsley OR
1tablespoon dried, crumbled parsley

Instructions

  1. Sprinkle both sides of the chicken with the pepper. Using your fingertips, gently press the pepper so it adheres to the chicken.
  2. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the botoom. Cook the chicken for 2 minutes on each side (the chicken won't be done at this point).
  3. Stir in the broth, carrots, zucchini, bell pepper, and garlic. Cook, covered, for 5 to 8 minutes, or until the chicken is no longer pink in the center and the vegetables are tender, stirring occasionally. Using a slotted spoon, transfer the chicken and vegetables to a plate. Leave the liquid in the skillet. Cover the plate to keep warm.
  4. In a small bowl, whisk togetehr the milk and flour. Add the margerine and mustard to the liquid in the skillet. Bring to a simmer over medium-high heat, whisking occasionally. Cook for 2 to 3 minutes, or until thickened, whisking occasionally. Pour over the chicken and vegetables. Sprinkle with the parsley.

Reprinted with permission from the American Heart Association’s Low Salt Cookbook, 4th Edition (Clarkson Potter, May 2011).

Nutritional Info *per serving

  • Calories 190
  • Fat 4.5g
  • Saturated Fat 0.5g
  • Polyunsaturated Fat 1.0g
  • Monounsaturated Fat 2.5g
  • Cholesterol 66mg
  • Sodium 161mg
  • Carbohydrate 8g
  • Fiber 1g
  • Sugars 3g
  • Protein 28g
  • Trans Fat 0g
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