Cider Dijon Chicken
- 1 teaspoon canola oil
- 2 garlic cloves minced
- 4 boneless skinless chicken breasts - (4 oz ea)
- 2 cups sliced mushrooms
- 1/2 cup low-sodium chicken broth
- 2 tablespoons Dijon mustard
- 3 tablespoons all-purpose flour
- 1/2 cup apple cider or juice
- 1/4 cup nonfat sour cream
- 1/4 cup minced parsley
- 4 cups hot cooked brown rice
In a large nonstick skillet, heat the oil. Add the garlic and cook, stirring as needed, until lightly browned, about 1 minute.
Add the chicken, mushrooms, broth and mustard; bring to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, 8 to 10 minutes.
In a small bowl, combine the flour with enough of the cider to make a smooth paste; stir in the remaining cider. Add to the chicken mixture; cook, stirring constantly, until the mixture boils and thickens, about 2 minutes. Stir in the sour cream and parsley; cook until heated through, about 1 minute.
Serve the rice, topped with the chicken and sauce.
This recipe yields 4 servings.
Per Serving: 421 Calories, 5 g Total Fat, 1 g Saturated Fat, 66 mg Cholesterol, 291 mg Sodium, 56 g Total Carbohydrate, 4 g Dietary Fiber, 34 g Protein, 65 mg Calcium.
Serving Provides: 2 Breads, 1 Fruit/Vegetable, 3 Protein/Milk.
Points Per Serving: 8.