Sauteed Chicken Breasts with Creamy Chive Sauce
From EatingWell: December 2005/January 2006, The EatingWell Healthy in a Hurry Cookbook (2006)
Here's a sauce so delicious, it's missing only one thing: a little crunchy bread to dip in it. Make It a Meal: Serve with steamed asparagus or cauliflower, mashed potatoes or orzo pasta, and a glass of Vinho Verde.
4 servings | Active Time: 35 minutes | Total Time: 35 minutes
•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
•1/2 cup dry white wine
•1 14-ounce can reduced-sodium chicken broth
•1/3 cup reduced-fat sour cream
•1 tablespoon Dijon mustard
•1/2 cup chopped chives, (about 1 bunch)
1.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.
2.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.
3.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.
4.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.
Per serving : 244 Calories; 9 g Fat; 3 g Sat; 3 g Mono; 72 mg Cholesterol; 1 g Carbohydrates; 26 g Protein; 0 g Fiber; 679 mg Sodium; 334 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 4 very lean meat ,1 fat