Chicken in Creamy Dijon Sauce

By Tonya_Speed

NUTRITION per serving: 341 Calories; 8g Fat; 45g Protein; 15g Carbohydrate; 1g Dietary Fiber; 110mg Cholesterol; 470mg Sodium. Exchanges: 1/2 Grain (Starch); 5 1/2 Lean Meat; 1 Fat; 1/2 Other Carbohydrates. Points: 7

Ingredients

• 4 (6-oz.) boneless skinless chicken breast halves
• 1/2 teaspoon black pepper, divided
• 1/4 teaspoon salt
• 1/4 cup all-purpose flour
• 2 teaspoons olive oil, divided
• 1 tablespoon chopped shallots
• 1/2 cup dry white wine OR low sodium chicken broth
• 1/2 cup low sodium chicken broth
• 2 tablespoons Dijon mustard
• 1 tablespoon chopped fresh tarragon
• 8 ounces low fat sour cream

Preparation

Step 1

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; using a meat mallet or small, heavy skillet, pound to 1/4-inch thickness. Sprinkle both sides of chicken with 1/4 teaspoon of pepper and the salt. Dredge chicken in flour, shaking off excess. Heat 1 teaspoon of the oil in a large skillet over medium heat; add chicken and cook for 4 to 5 minutes per side or until done; remove from skillet and keep warm. Heat remaining oil in skillet; add shallots and sauté for 1 minute. Add wine and broth; bring to a boil. Boil for 3 to 4 minutes or until mixture is reduced by half. Add mustard, tarragon and remaining pepper; cook for 1 minute. Remove from heat; stir in sour cream. Serve chicken with sauce spooned over the top.

SERVING SUGGESTION: Brown rice and steamed broccoli.
GLUTEN FREE: Make sure flour, wine, broth and mustard are gluten free.