Recipe for cooking chicken in mustard sauce

Low-Fat and Low-Calorie Recipes :: Poultry Recipes

Chicken in Mustard Sauce

1/2 tsp. paprika
1/4 tsp. salt
1/4 tsp. coarsely ground pepper
4 (4 oz.) skinned, boned chicken breast halves
Cooking spray
1/4 C. dry white wine or low sodium chicken broth
1 1/2 Tbsp. flour
3/4 C. 1% low fat milk, divided
1 Tbsp. peppercorn mustard or regular prepared mustard

Mix together first three ingredients; sprinkle over chicken.

Coat a nonstick skillet with cooking spray; place over med.-high heat until hot. Add chicken; cook 3 to 5 min. on each side, or until browned. Remove chicken from skillet and set aside.

Add wine or broth to skillet. Deglaze by scraping particles that cling to bottom.

Mix together flour and 1/4 C. milk, stirring until smooth; add to skillet. Stir in remaining 1/2 C. milk and mustard. Cook over med. heat, stirring constantly, until thickened. Return chicken to skillet. Bring to boil; cover, reduce heat and simmer 5 min. or until chicken is done.

Serve chicken with sauce.

cal. 163, fat 2.4g (sat. 0.7g), Protein 28.1g, carbs 5.1g, fiber 0.2g, cholesterol 68mg, sodium 356mg

Exchanges: 4 very lean meat

3 WW points