- 4
Ingredients
- 4 chicken breasts
- 5 tbsp. whole wheat flour
- 3/4 tsp. each salt and freshly ground pepper
- 2 tbsp. olive oil
- 2 onions, thinly sliced
- 1 clove garlic, minced
- 1/4 cup Dijon mustard
- 1 1/4 cup skim milk
- 1/2 cup dry white wine
- 1 tbsp. chopped fresh tarragon or parsley
Preparation
Step 1
Slice chicken or turkey 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 tbsp. of the flour and 1/2 tsp. each of salt and pepper. Dredge medallions. In large non-stick pan, heat 1 tbsp. oil over medium high heat. Cook chicken until golden brown on both sides, 5-7 mins. Transfer to a plate. Heat remaining oil and cook onions and garlic, stirring often, for 5 mins. or until softened. Reduce heat to medium 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 tarragon or parsley. Return medallions to pan and cook until heated through.