Wednesday, November 14, 2012

Skinny Minny Recipe: Sauteed Chicken with Creamy Chive and White Wine Sauce

I love simple and healthy recipes that require a few ingredients, and this is one of them!


Ingredients (4-6 servings):
-4-6 Chicken Breast (ones that are either thinly cut or pounded to be about 1/2" thin)
-1/4 cup of Sliced Chives
-1/2 cup of White Wine
-1/2 cup of Low Sodium Chicken Broth
-2 heaping tablespoons of Light Sour Cream
-1 heaping tablespoon of Dijon Mustard
-1/2 cup of flour
-2 Cloves of Garlic (minced)
-Spices (salt, pepper, garlic powder, Italian seasoning)

First, season your flour (set aside 1 tsp of flour which will be used to thicken the sauce) with your spices.

Heat a pan with about 3 tablespoons of Extra Virgin Olive Oil. 

Lightly dredge your chicken in the seasoned flour mixture.  Shake of excess flour. 

Place chicken in the pan.  Cook until lightly golden brown (about 2-3 min per side).  Set aside the chicken and cover with foil.


Next, saute the garlic in the same pan until lightly brown.  Stir in the teaspoon of the reserved flour.  This will form a "roux-like" mixture.  Add in the low sodium chicken broth and white wine.  Let the mixture reduce and continue to stir often.  This will take about 5-8 min. 


Add back in the chicken breast pieces.  Mix together the sour cream and Dijon mustard in a separate bowl.  Evenly add the sour cream/mustard mixture to the pan.  Mix the mixture so that it is evenly mixed with the wine and chicken broth sauce.  To ensure the chicken is evenly coated with the sauce turn it once in the pan.

Turn off heat and top with the sliced chives.

 

I usually serve this we sauteed vegetables, but you certainly can still keep it healthy by adding brown rice or whole wheat pasta.
Skinny Minny Calories: about 260 calories per serving

2 comments:

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