Creamy Mustard Chicken

By Logo inline

In this healthy, creamy mustard chicken recipe, thin-sliced chicken breasts (sometimes labeled chicken cutlets) cook quickly and are delicious smothered in a velvety, light mustard sauce and garnished with fresh chopped sage. If you can’t find chicken cutlets, cut boneless, skinless chicken breast into 4-ounce pieces and place between pieces of plastic wrap. Pound with a meat mallet, rolling pin or heavy skillet until flattened to about 1/2 inch thick.

Creamy Mustard Chicken
photographer: Peter Ardito
Nutritionist Tested & Approved

Time: 35 minutes

Ingredients
  • 1/2 package whole-wheat angel hair pasta (7-8 ounces)

  • 4 thin-sliced chicken breasts or cutlets (about 1 pound)

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon salt , divided

  • 1/2 teaspoon freshly ground pepper , divided

  • 1/4 cup all-purpose flour

  • 3 tablespoons extra-virgin olive oil , divided

  • 1 large shallot , finely chopped

  • 1/2 cup dry white wine

  • 1/2 cup water

  • 1/4 cup reduced-fat sour cream

  • 2 tablespoons Dijon mustard

  • 2 tablespoons chopped fresh sage , plus more for garnish

Directions
  1. Bring a large saucepan of water to a boil. Add pasta and cook according to package instructions. Drain.

  2. Meanwhile, sprinkle chicken with garlic powder and 1/4 teaspoon each salt and pepper. Place flour in a shallow bowl and coat both sides of the chicken, shaking off any excess. Reserve 2 teaspoons flour; discard the rest.

  3. Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook the chicken, turning once, until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a clean plate.

  4. Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add shallot and cook, stirring, until beginning to brown, 30 seconds to 1 minute. Add wine and cook, stirring occasionally, for 1 minute. Combine water with the reserved 2 teaspoons flour. Add to the pan and cook, stirring, until thickened, about 1 minute. Remove from the heat; stir in sour cream, mustard, 2 tablespoons sage and the remaining 1/4 teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce.

  5. Top the pasta with half the sauce, the chicken and then the remaining sauce. Garnish with more sage, if desired.


Nutritional Facts

Servings
4
Serving Size
1 cutlet and 1 cup pasta with 1/4 cup sauce
Calories
447
Carbohydrates
42 g
Fat
16 g
Saturated Fat
3 g
Protein
31 g
Cholesterol
69 mg
Dietary Fiber
6 g
Potassium
367 mg
Sodium
456 mg
Yield
4 servings
1 cutlet and 1 cup pasta with 1/4 cup sauce each
Exchanges
2 1/2 starch
3 lean meat
2 1/2 fat
Magnesium
25% daily value
Iron
16% dv

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell dinner american heart healthy low cholesterol low saturated fat low sodium high fiber fall winter saute main dish poultry pasta dairy alcohol chicken easy