Chicken Strips and Mustard Sauce

A healthy version of a fast-food staple.

from ChangeOne.com

Quick look

  • prep 5 min    cook 6 min
  • serves 2

For this dish, chicken is cut into matchstick-size strips and stir-fried to cook up quickly. White wine and Dijon mustard add elegance to the sauce.

Ingredients

  • 1 skinless, boneless chicken breast (about 1/2 pound), halved and pounded to 1/4-inch thickness
  • 1/4 teaspoon dried sage, crumbled
  • 1/4 teaspoon dried thyme, crumbled
  • 4 teaspoons flour, divided
  • 1/8 teaspoon freshly ground pepper
  • 1 tablespoon unsalted margarine
  • 1 scallion, finely chopped
  • 1/4 cup white wine or vermouth
  • 1/3 cup low-sodium chicken broth
  • 1/4 cup plain low-fat yogurt
  • 2 tablespoons sour cream
  • 1 teaspoon Dijon or spicy brown mustard (or to taste)
  • 1 tablespoon minced fresh chives or parsley
  • Cooked rice or pasta (optional)

    How to make it  11 minutes

  • 1

    Rub both sides of chicken breast with sage and thyme, then cut into matchstick strips. Combine 3 teaspoons flour with the pepper on a plate. Press chicken strips into flour mixture, coating evenly on all sides, shaking off excess.


  • 2

    Melt margarine in a heavy 10-inch skillet over medium-high heat. Add chicken and cook, stirring, 1 to 2 minutes, until chicken is golden; transfer to a warm plate. Add scallion to skillet and stir-fry 30 seconds. Stir in wine and boil, uncovered, 1 minute. Stir in chicken broth and boil 1 minute.


  • 3

    Whisk yogurt, sour cream, remaining 1 teaspoon flour and the mustard together in a small bowl; stir into skillet juices. Cook over medium heat, stirring constantly, 1 to 2 minutes, until thickened. Do not boil or the sauce will curdle.


  • 4

    Return chicken to skillet and cook, uncovered, 1 to 2 minutes more, until chicken is heated through. Sprinkle with chives and serve with rice or pasta, if desired.

Nutritional Information(per serving)

  • Calories: 255
  • Fat: 11g
  • Saturated Fat: 4g
  • Cholesterol: 74mg
  • Sodium: 224mg
  • Carbs: 8g
  • Protein: 29g
  • Fiber: 0g

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