- 4
Ingredients
- 4 chicken breasts
- 5 tbsp. whole wheat flour
- 3/4 tsp. each salt and pepper
- 2 tbsp. olive oil
- 2 onions, thinly sliced
- 1 garlic clover, minced
- 1/4 cup Dijon mustard
- 1 1/4 cup skim milk
- 1/2 cup dry white wine
- 1 tbsp. oregano
Preparation
Step 1
Slice chicken into 3/4" medallions. Place between 2 pieces of waxed paper . Using meat mallet, pound to about 1/4" thickness.
On dinner plate, combine 3 tsbp. of the flour with 1/2 tsp. each of the salt and pepper. Dredge medallions. In large, non-stick pan, heat 1 tbsp. oil over med-high heat. Cook chicken until golden brown on both sides, 5-7 mins. Transfer to plate.
Heat remaining oil and cook onions and garlic, stirring often, for 5 mins or until softened. Reduce heat to med. low. Cook, stirring occasionally, for 10 mins. or until golden. Add remaining flour and stir to coat onion. Add mustard and cook 2 mins. Stir in milk, wine and remaining salt and pepper. Cook, stirring occasionally until thickened. If too thick, add 1 tbsp. warm water. Stir in oregano. Return medallions to pan and cook until heated through.