Wednesday, July 9, 2008

Honey Mustard Chicken with Vegetables

This is a recipe from "Great Taste-Low Fat" cook book. There are a lot of tasty recipes in here that you wouldn't even guess were low in fat! This is one of my very favorites. I recommend serving it over rice.


4 boneless skinless chicken breasts (about 1 1/2 pounds)
2 tbsp. flour
1/2 tsp salt
1/2 tsp black pepper
2 tsp. olive oil (or vegetable oil)
1 red bell pepper, cut into 1-inch chunks (the recipe calls for green peppers, but i like red better!)
1 large red onion, cut in 1-inch chunks
2 gloves garlic, minced
1/2 tsp. grated lemon zest (i left this out cuz we didn't have it, but i'm sure it would make the dish even more delicious!
1/2 tsp. dried sage
1 cup chicken broth
2 tbsp. honey dijon mustard
1 tbsp. honey
2 tbsp. lemon juice
2 tsps. cornstarch mixed with 1 tbsp. water

Cut the chicken into 2-inch pieces. On a sheet of waxed paper, combine the flour, 1/4 tsp. salt, and 1/4 tsp. of the black pepper. Dredge the chicken in the flour mixture, shaking off the excess. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the chicken and cook until golden brown, about 2 minutes per side. With a slotted spoon, transfer the chicken to a plate. Add to the pan the bell pepper, onion, garlic, lemon zest, sage, remaining 1/4 tsp. salt, and remaining 1/4 tsp. black pepper to the skillet, stirring to coat. Add the broth, mustard, and honey and bring to a boil. Return the chicken to the pan, reduce to a simmer, cover, and cook until the chicken is cooked through. Return to boil, stir in lemon juice and the cornstarch mixture, and cook, stirring frequently, until the sauce is thickened, about one minute.

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