Monday, March 8, 2010

Creamy, Saucy Chicken

Chicken dishes seem to be the go to for those looking to eat healthy. I know that my dinners seem to revolve around chicken, plain, with no sauces because I am afraid it will add too many calories to everything else I had eaten during the day. Eating Well has a collection of chicken recipes under 350 calories, which includes the sauces in that count.

Sauteed Chicken Breasts with Creamy Chive Sauce

Here's a sauce so delicious, it's missing only one thing: a little crunchy bread to dip in it. Make It a Meal: Serve with steamed asparagus or cauliflower, mashed potatoes or orzo pasta, and a glass of Vinho Verde

4 servings

Active Time: 35 minutes

Total Time: 35 minutes


  • 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
  • 1 teaspoon kosher salt, divided
  • 1/4 cup plus 1 tablespoon all-purpose flour, divided
  • 3 teaspoons extra-virgin olive oil, divided
  • 2 large shallots, finely chopped
  • 1/2 cup dry white wine
  • 1 14-ounce can reduced-sodium chicken broth
  • 1/3 cup reduced-fat sour cream
  • 1 tablespoon Dijon mustard
  • 1/2 cup chopped chives, (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 nonstick 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.


Per serving: 244 calories; 9 g fat (3 g sat, 3 g mono); 72 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 679 mg sodium; 334 mg potassium.

Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat ,1 fat