Cider Dijon Chicken

By natcat

WW Cookbook
Calories 421, Fat 5, Protein 34, Carbs 56
Makes 4 servings but could be made single serve (see parentheses)

Ingredients

• 1 tsp canola oil (1/4 tsp)
• 2 cloves garlic, minced (1/2 clove)
• Four 4oz boneless, skinless chicken breasts (1)
• 2 cups sliced mushrooms (1/2 cup)
• 1/2 cup low-sodium chicken broth (1/8 cup or 2 Tbsp)
• 2 Tbsp Dijon mustard (1 1/2 tsp)
• 3 Tbsp flour (2 1/4 tsp)
• 1/2 cup apple cider or juice (1/8 cup or 2 Tbsp)
• 1/4 cup nonfat sour cream (1 Tbsp)
• 1/4 cup parsley (1 Tbsp)
• 4 cups hot cooked brown rice (1 cup)

Preparation

Step 1

Heat oil in large, nonstick skillet. Add garlic and cook about 1 minute. Add chicken, mushrooms, broth, and mustard. Bring to a boil. Reduce heat, cover, and simmer 8-10 minutes or until chicken is cooked through.
In a small bowl, combine flour with enough cider/juice to make a smooth paste. Stir in remaining cider/juice. Add cider mixture to chicken mixture. Cook about 2 minutes, stirring constantly, until mixture boils and thickens. Stir in sour cream and parsley. Cook about 1 minute, until heated through. Serve chicken over rice topped with sauce.