A deliciously low-cal family favorite.
- Posted on Oct 18, 2014
Diane and I developed this recipe in our "test kitchen." It's easy to cook, tastes great and only contains 240 calories per serving!
|6 4-oz. boneless, skinless chicken breasts||⅓ c. honey|
|Kosher salt||2 Tbsp. Dijon mustard|
|Black pepper||1 Tbsp. all-purpose flour|
|1 Tbsp. canola oil||½ c. fat-free, low-sodium chicken broth|
1. Pat the chicken breasts dry, then season with salt and pepper.
2. Heat the oil and butter in a large skillet over medium-high heat. Brown the chicken in the oil and butter mixture, 4–5 minutes per side. Once browned, set the chicken aside.
3. In a medium bowl, whisk together the honey, Dijon mustard, flour and broth. Add to the skillet and bring to a boil. Once the sauce thickens, return the chicken to the pan and cover it. Allow the chicken to simmer in the sauce over low heat until cooked through, 10–15 minutes.
4. Serve each chicken breast with 2 tablespoons sauce and a side of vegetables and orzo or rice.
Nutritional Information: Calories: 240; Fat: 7g; Cholesterol: 70mg; Sodium: 5700mg; Total Carbohydrates: 17g; Dietary Fiber: 0g; Sugars: 15g; Protein: 26g.
Read about how this dish came about in Wednesday Night Special!