Sautéed Chicken Breasts With Creamy Chive Sauce
Ingredients
- 4 pieces chicken breast, boneless, skinless, and trimmed of fat (about 1 pound)
- 1 teaspoon Kosher salt, divided
- 1/4 cup all-purpose flour
- 3 teaspoons extra virgin olive oil, divided
- 2 large shallots, finely chopped
- 1 tablespoon all-purpose flour
- 1/2 cup dry white wine
- 14 ounces reduced-sodium chicken broth
- 1/3 cup organic, reduced-fat sour cream
- 1 tablespoon Dijon mustard
- 1/2 cup fresh organic chives, chopped (about 1 bunch)
1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.
Jillian Says:
- Using whole-wheat flour instead of all-purpose flour will give you more nutritional bang for your calorie buck.
- Always buy broth in cardboard containers instead of cans.
- Look for an all-natural sour cream with minimal added ingredients.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 244
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 72 mg
Sodium: 679 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 26 g
Recipe reprinted with the permission of Eating Well
