Janet’s Mustard Chicken

The recipe is for 8 chicken breasts, but I cut
it in half when I made it to take these photos. This reheats well though, so go
ahead and make the full amount if you want leftovers. Start by trimming all
visible fat and tendons from chicken breasts, then cut small slits going down
each breast to help the sauce penetrate.
Season chicken breasts on both sides with poultry seasoning. (I dump some into my left
hand, then use the right hand to rub it on the chicken.)

Heat olive oil in a heavy frying pan, then saute chicken over medium-high heat for
about 4 minutes on the first side, or until all the pieces are lightly
browned.

Turn chicken over and cook 2-3 minutes on the second side, until chicken feels
almost, but not quite firm to the touch. (It will continue to cook in the sauce,
so don’t overcook.)
While
the chicken cooks, whisk together the mayo, sour cream, Dijon mustard, dry
mustard, dry ginger, and chicken stock. (The sauce will look thin.)
After you’ve cooked chicken on the second side, pour sauce over, reduce the heat to a
very low simmer, and let chicken simmer in the sauce about 20 minutes, turning a
few times.
After 20 minutes, the sauce will be reduced and slightly thickened. Remove chicken to
a plate, whisk sauce a few times to make sure it’s smooth, then pour over
chicken and serve hot.

Janet’s Mustard Chicken
(Recipe  Makes 8 servings, recipe can be cut in half, but this recipe makes
great leftovers for lunch.)

8 boneless, skinless chicken breasts
1-2 T olive oil (will depend on your pan)
poultry seasoning to season chicken
before browning

Sauce:
1/2 cup light mayo (for South Beach Diet do not
use fat free mayo which has added sugar)
1/2 cup light sour cream (for South
Beach Diet do not use fat free sour cream which has added sugar)
2 T Dijon
mustard
1 tsp. dry mustard
1/2 tsp. ground ginger
1 1/2 cups chicken
stock (can be canned chicken broth)
chopped parsley for garnish
(optional)

Trim all visible fat and tendons from chicken
breasts, then make very small slits crosswise down the length of each breast.
(This helps the sauce to penetrate. Be careful not to cut through too far.)
Season chicken with poultry seasoning on both sides.

Heat olive oil in
large frying pan big enough to hold the chicken in a single layer, add chicken
and cook about 4 minutes on the first side, until chicken is lightly browned.
Turn chicken over and cook 2-3 minutes on the second side, until chicken feels
almost, but not quite firm to the touch. (It will continue to cook in the sauce,
so don’t overcook.)

While chicken cooks, put all sauce ingredients in
bowl or large measuring cup, and whisk to combine.

When chicken is well
browned, lower heat and pour sauce over. Simmer 20 minutes, being sure to keep
heat at a very low simmer. After 20 minutes, remove chicken from pan and whisk
the sauce a few times to be sure it’s smooth. Serve hot, with a little sauce
spooned over each piece of chicken, garnishing with fresh parsley if
desired.

South Beach
Suggestions:

Made with low-fat mayo and low-fat sour cream,
this is a great dish for any phase of the South Beach Diet.
Remember you are only eating a few tablespoons of sauce with each piece of
chicken. For phase one, I’d eat this with a green salad like Mary’s
Perfect Salad
or a vegetable dish like Roasted
Broccoli with Garlic
, or Slow
Roasted Asparagus
. For phase 2 or 3, you could add something like Lake
Powell Spicy Rice
.

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