Sauteed Chicken Breasts with Creamy Chive Sauce
4 boneless, skinless chicken breasts (about 1 pound), trimmed of fat
1 teaspoon kosher salt , divided
1/4 cup plus 1 tablespoon all-purpose flour , divided
3 teaspoons extra-virgin olive oil , divided
2 large shallots , finely chopped (I actually used green onions because that is what I had.)
1/2 cup dry white wine
1 14-ounce can reduced-sodium chicken broth
1/3 cup reduced-fat sour cream (You could even sub plain yogurt if you're want to cut calories.)
1 tablespoon Dijon mustard
1/2 cup chopped chives (about 1 bunch)
Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.
Health Advantages: low calorie, low carb, low sat fat, heart healthy, healthy weight.
Servings Per Recipe: 4
Amount Per serving
Calories: 244 cal Carbohydrate Servings: 1/2
Carbohydrates: 1 g Dietary Fiber: 0 g Cholesterol: 72 mg
Fat: 9 g Sodium: 679 mg Saturated Fat: 3 g
Protein: 26 g Potassium: 334 mg Monounsaturated Fat: 3 g
Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).
Exchanges: 1/2 starch, 4 very lean meat ,1 fat