Melinda Gale

Real Life In Raleigh

Recipe: Chicken in Mustard Sauce

This is one of my favorite recipes I used to make when I was a FitOrbit user and thought I would share. Sadly, I was a hungry hippo and didn't take any photos the last time I made it to include in this post. Enjoy!

Ingredients:
Paprika - 0.5 tsp
Salt - 0.25 tsp
Black Pepper - 0.25 tsp
Boneless, Skinless Chicken Breast - 4 half breasts
White Table Wine - 2.0 fl oz
Unenriched All-Purpose White Wheat Flour - 1.5 tbsp
Low Fat Milk - 0.75 cup
Dijon Mustard - 1 tbsp

Sprinkle chicken with paprika, salt and black pepper. Coat a nonstick skillet with cooking spray, place over medium-high heat until hot. Add chicken; cook 3-5 minutes on each side or until browned. Remove chicken from pan and set aside. 

Add wine to pan deglaze by scraping particles that cling to the bottom. Combine flour and 1/4 cup milk, stirring until smooth; add to pan. Stir in remaining 1/2 cup milk and mustard. Cook over medium heat, stirring constantly, until thickened. Add chicken back to pan and bring to a boil. Cover, reduce heat and simmer for 5 minutes or until chicken is done. 

*I like to sauté bok choy in with everything just for some extra veggies! 

Recipe yields 4 servings.