This chicken dish is a great quick meal. To clean watercress, cut about 1 in. off the bottom of the bunch before untying it. Wash it under cold water and let it drain well. Tear into smaller pieces or leave it whole if you prefer. Watercress has a slight pepper taste making a great match to this chicken and mustard sauce meal.
What You Need:
3 tsp olive oil, divided
1 pint of grape tomatoes
1/2 tsp garlic minced
4 boneless, skinless chicken breasts
1/2 C of flour
3/4 C of chicken broth
3 tbsp Dijon mustard
3 tbsp reduced fat sour cream
1 tbsp chives, snipped
1 bunch of watercress
How to Make It:
Place 1 tsp of the oil into a skillet placed over medium high heat.
Add the tomatoes to the oil and cook, shaking the pan a few times, for 3 minutes or until just beginning to soften.
Stir in the garlic and cook 30 seconds.
Remove the tomatoes and garlic to a serving bowl.
Coat the chicken breasts with the flour shaking off any excess flour.
Place the remaining oil into the same skillet.
Place the coated chicken into the heated oil and cook 5 minutes.
Turn and continue cooking 5 minutes or until the chicken is no longer pink and the juices run clear.
Remove the chicken to a plate and keep warm.
Pour the chicken broth into the skillet and stir to scrap any brown pieces from the bottom of the skillet.
Add the mustard and sour cream and whisk until well blended.
Simmer the mixture for 1 minute or until just starting to thicken.
Remove the sauce from the heat and stir in the chives.
Place the watercress on a plate and arrange the chicken over the watercress.
Place the tomatoes over the top of the chicken and cover with the sauce.
Makes 4 servings
Preparation Time: approximately 10 minutes
Cooking Time: approximately 14 minutes 30 seconds
Total Time: approximately 24 minutes 30 seconds
Nutritional Information: (approximate amounts per serving)
Calories 215; Fat 6g; Saturated Fat 2g; Carbohydrates 9g; Protein 29g; Fiber 1g;
Cholesterol 70 mg; Sodium 451 mg
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Tags: Chicken, Chicken Mustard
Posted June 25, 2010 by Oliver Blake under Financial News