As soon as January 1st rolls around, and I start looking for more diet friendly recipes to help with our weight loss goals here, this is one of the first recipes I reach for. It's from the cookbook
Crazy Plates: Low-Fat Food So Good, You'll Swear It's Bad for You!
Celine Dijon Chicken
(Original Recipe serves 4, this recipe is doubled, because I have teenagers - this one serves 8)
INGREDIENTS
2 cup unsweetened apple juice
2 Tbsp each Dijon mustard and lemon juice
2 large shallot, minced*
1 tsp dried thyme
1/2 tsp rosemary
1/4 tsp black pepper
4 tsp olive oil
8 boneless, skinless chicken breast halves
(the tenders at Sam's Club are the size of a "normal" chicken breast I use those, pounded flat. The chicken breasts in the stores these days are the size of a whole chicken!)
1/2 cup low-fat sour cream
2 tsp each honey and cornstarch
*Our local small town grocery store does not carry shallots, so I often skip this, or use onion in place of it.
DIRECTIONS
1 Combine apple juice, Dijon mustard, lemon juice, shallot, thyme, rosemary, and pepper in a small bowl. Set aside.
2 Heat olive oil in a medium skillet over medium-high heat. Add chicken breasts and cook for 2-3 min on each side, until lightly browned. Add apple juice mixture. Reduce heat to medium. Simmer, covered, for 5-7 min, until chicken is no longer pink. Remove chicken from skillet and keep warm.
3 Gently boil remaining liquid for 3 min, until slightly reduced in volume. Mix sour cream, honey and cornstarch in a small bowl. Add to skillet. Cook and stir until sauce is bubbly and has thickened. Pour sauce over warm chicken and serve immediately.
Per serving:
203 calories
4.4 grams fat
0.5 gram saturated fat
27.2 grams protein
11.5 grams carbohydrate
0.2 gram fiber
66.8 milligrams cholesterol
188.1 milligrams sodium
% calories from fat: 20
Find more healthy choices at the Foodie Friends Friday Link Up:
