Chicken With Basil-Mustard Sauce

Yield: 4 servings (1 breast and 1/4 cup sauce per serving)
Source: Shape Magazine
Shape's Comments: Puree leftover basil with a little water and freeze in a ice tray. Then add cubes to soups and sauces.
Amy's Comments: YUM YUM YUM so good and pretty easy/quick to make!! I had thicker breasts, so I had to let them cook a little longer but they were still very tender!! Just make sure the internal temperature hits 180 and you're in good shape!


2 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 skinless, boneless chicken breasts, about 1 pound
1 to 1 1/4 cups reduced-sodium chicken broth
1/4 cup white wine
1 tablespoon Dijon mustard
2 tablespoons olive oil, divided
2 tablespoons chopped shallots
2 tablespoons chopped basil


  1. Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour. In a bowl, combine 1 cup broth, the wine, and mustard; set aside.
  2. Heat 1 tablespoon oil in a large skillet over high heat until hot but not smoking. Add chicken breasts; reduce heat to medium-high, and saute chicken until light golden, about 2 minutes per side. Transfer chicken to a plate.
  3. Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds. Stir in reserved flour and cook 30 seconds. Pour in wine mixture and bring to a boil over high heat. Return chicken to skillet with any juices that have accumulated on plate. Reduce heat to medium, cover, and cook 2 minutes per side or until chicken is just done. If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Divide among 4 plates. Serve with crusty Italian bread if desired.


Healthy Units: 5 per serving
223 calories, 8g fat (1g saturated), 5g carbs, 28g protein, less than 1g fiber, 24mg calcium, 1mg iron, 442mg sodium

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