Chicken Dijon Recipe

Name: Chicken Dijon
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: Meat & Poultry
Ingredients: 6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/2-inch thickness; 1/4 teaspoon pepper; 2 teaspoons olive oil; 1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth; 2 medium carrots, sliced; 1 medium zucchini, sliced; 1/2 medium red bell pepper, cut into strips; 1 medium garlic clove, minced; 1/2 cup fat-free milk; 2 tablespoons all-purpose flour; 2 tablespoons light tub margarine; 1 to 2 teaspoons Dijon mustard (lowest sodium available); 1 tablespoon snipped fresh parsley or 1 teaspoon dried, crumbled

Servings: persons

6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/2-inch thickness
1/4 teaspoon pepper
2 teaspoons olive oil
1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
2 medium carrots, sliced
1 medium zucchini, sliced
1/2 medium red bell pepper, cut into strips
1 medium garlic clove, minced
1/2 cup fat-free milk
2 tablespoons all-purpose flour
2 tablespoons light tub margarine
1 to 2 teaspoons Dijon mustard (lowest sodium available)
1 tablespoon snipped fresh parsley or 1 teaspoon dried, crumbled

1
Sprinkle both sides of the chicken with the pepper.
2
Using your fingertips, gently press the pepper so it adheres to the chicken.
3
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
4
Cook the chicken for 2 minutes on each side (the chicken wont be done at this point).
5
Stir in the broth, carrots, zucchini, bell pepper, and garlic.
6
Cook, covered, for 5 to 8 minutes, or until the chicken is no longer pink in the center and the vegetables are tender, stirring occasionally.
7
Using a slotted spoon, transfer the chicken and vegetables to a plate.
8
Leave the liquid in the skillet.
9
Cover the plate to keep warm.
10
In a small bowl, whisk together the milk and flour.
11
Add with the margarine and mustard to the liquid in the skillet.
12
Bring to a simmer over medium-high heat, whisking occasionally.
13
Cook for 2 to 3 minutes, or until thickened, whisking occasionally.
14
Pour over the chicken and vegetables.
15
Sprinkle with the parsley.
16
(Per serving)
17
Calories: 190
18
Total fat: 4.5g
19
Saturated: 0.5g
20
Trans: 0.0g
21
Polyunsaturated: 1.0g
22
Monounsaturated: 2.5g
23
Cholesterol: 66mg
24
Sodium: 161mg
25
Carbohydrates: 8g
26
Fiber: 1g
27
Sugars: 3g
28
Protein: 28g
29
Calcium: 55mg
30
Potassium: 527mg
31
1/2 other carbohydrate
32
3 lean meat

No nutrition data on file — estimate from the ingredient list.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/2-inch thickness, 1/4 teaspoon pepper, 2 teaspoons olive oil, 1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth, and more.

Yes, Chicken Dijon falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Chicken Dijon

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