- Yield 6 servings
A smooth Dijon sauce enhances the combination of chicken and colorful vegetables. Try this dish with whole-wheat couscous and melon slices.
- 6 -- boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/2-inch thickness.
- 1/4 teaspoon pepper
- 2 teaspoons olive oil
- 1/2 cup 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
- 1/2 cup fat-free milk
- 2 tablespoons all-purpose flour
- 2 tablespoons light tub margarine
- 1 to 2 teaspoon Dijon mustard (lowest sodium available)
- 1 tablespoon snipped fresh parsley OR
- 1 tablespoon dried, crumbled parsley
- Sprinkle both sides of the chicken with the pepper. Using your fingertips, gently press the pepper so it adheres to the chicken.
- 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).
- 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.
- 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).