Chicken Strips and Mustard Sauce

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.