Chicken Dijon

Name: Chicken Dijon
Yield: Serves 6; 3 ounces chicken and 1/3 cup vegetables per serving
Ingredients: 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 Chicken Broth (page 50) or commercial 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 teaspoons Dijon mustard (lowest sodium available); 1 tablespoon snipped fresh parsley or 1 teaspoon dried, crumbled

January 26, 2012

A smooth Dijon sauce enhances the combination of chicken and colorful vegetables. Try this dish with whole-wheat couscous and melon slices.

Recipe information

Yield
Serves 6; 3 ounces chicken and 1/3 cup vegetables per serving

Ingredients

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 Chicken Broth (page 50) or commercial 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 teaspoons Dijon mustard (lowest sodium available)

1 tablespoon snipped fresh parsley or 1 teaspoon dried, crumbled

Preparation

Step 1
Sprinkle both sides of the chicken with the pepper. Using your fingertips, gently press the pepper so it adheres to the chicken.
Step 2
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 minutes on each side (the chicken won’t be done at this point).
Step 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.
Step 4
In a small bowl, whisk together the milk and flour. Add with the margarine 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.
Nutrition Information
Step 5
(Per serving)
Step 6
Calories: 190
Step 7
Total fat: 4.5g
Step 8
Saturated: 0.5g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 1.0g
Step 11
Monounsaturated: 2.5g
Step 12
Cholesterol: 66mg
Step 13
Sodium: 161mg
Step 14
Carbohydrates: 8g
Step 15
Fiber: 1g
Step 16
Sugars: 3g
Step 17
Protein: 28g
Step 18
Calcium: 55mg
Step 19
Potassium: 527mg
Dietary Exchanges
Step 20
1/2 other carbohydrate
Step 21
3 lean meat

American Heart Association Low-Salt Cookbook, 4th Edition

TagsStir-Fry American Chicken Breast Chicken Poultry Carrot Root Vegetable Vegetable Zucchini Squash Main Dinner Nut Free Easy Quick Weeknight Meals 30 Minutes or Less Saute Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Nutrition Information

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Step 19

Dietary Exchanges

Step 20

Step 21

Recipe notes