Ingredients
- 4 4 40 40 | Active Time: 40 minutes | Total Time: 40 minutes
- Ingredients
- Chicken
- 4 4 1/4 boneless, skinless chicken breast halves, (1-1 1/4 pounds)
- 1/4 1/4 1/4 cup all-purpose flour
- 1/2 1/2 to teaspoon salt, or to taste
- to ground pepper, to taste
- 1 1 1 tablespoon extra-virgin olive oil, or canola oil
- Sauce
- 1/2 1/2 1/2 pound cremini, or baby bella mushrooms, wiped clean and thinly sliced (2 1/2 cups)
- 1 1 1 small leek, trimmed, washed (see Tip) and thinly sliced (3/4 cup)
- 1/2 1/2 1/2 cup dry white wine, or vermouth
- 3/4 3/4 3/4 cup reduced-sodium chicken broth
- 1 1 1 teaspoon cornstarch
- 1/3 1/3 1/3 cup reduced-fat sour cream
- 3/4 3/4 3/4 teaspoon Dijon mustard
- 1/8 1/8 to teaspoon salt, or to taste
- to ground pepper, to taste
- 2 2 2 tablespoons chopped fresh parsley
Preparation
Step 1
Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use (see Tip). Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)
Heat oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
Add mushrooms and leek to the pan; cook over medium heat, stirring often, until most of the moisture has evaporated and the mushrooms are beginning to brown, 4 to 6 minutes. Add wine (or vermouth) and deglaze, scraping up any browned bits, for about 1 minute. Mix broth and cornstarch in a small bowl. Add to the pan and cook until thickened, 2 to 3 minutes. Stir in sour cream and mustard; cook until heated through, about 1 minute. Season with salt and pepper. Spoon over the chicken and sprinkle with parsley.
Nutrition
Per serving : 249 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 75 mg Cholesterol; 10 g Carbohydrates; 30 g Protein; 1 g Fiber; 358 mg Sodium; 632 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 3 1/2 very lean protein, 2 fat
Tips & Notes
Tips:
To clean leeks: Trim and discard coarse green tops. Split leeks lengthwise with a sharp knife, beginning about 1 inch from the root end and cutting toward the green end. Leave root end attached. Swish leeks repeatedly in a basin of cold water to remove grit. Alternatively, trim roots and ragged tops. Slice leeks and place in plenty of water, then drain. Repeat a few times. The slices do not absorb water or lose flavor and the process is faster.
Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry--they are the perfect size. Remove the tough membrane with a sharp knife before cooking.