This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"No diet will remove all the fat from your body because the brain is entirely fat. Without a brain you might look good, but all you could do is run for public office."
-Covert Bailey, 1980's fitness guru
Rich, creamy sauces can be healthy. Start with less fat, cooking the roux carefully, stir constantly when adding the liquid and thicken with a lower fat creamy cheese.
Yep, all the hype is true – chicken breasts without the skin are as low in fat and calories as you have heard. A four ounce serving has about 125 calories and 1.5 grams of fat (less than half a gram of that fat is saturated fat) and there’s only 66 mg of cholesterol.
Servings = 2 | Serving size =4 ounces chicken breast
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
Leftovers are fair at best.
Serve with Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions
|1 tsp||extra virgin olive oil|
|2 4 ounce||boneless, skinless chicken breasts|
|1/2 cup||low sodium chicken or vegetable broth|
|2 ounces||goat cheese|
|2 tsp||coarse ground mustard|
|1/4 cup||2% milk|
|1/8 tsp||dried tarragon|
Preheat oven to 300°F.
Heat oil in a large non-stick skillet over medium high heat. Add chicken breasts and allow to cook for about 2 - 3 minutes, without turning. Then, turn and cook for 2 minutes. (The surface should be seared brown on both sides.)
Remove the chicken and place on a sheet of foil to catch any juices and put in the preheated oven.
Deglaze the pan with the chicken stock and allow the sauce to reduce by about half.
Remove from the heat and add the goat cheese. Whisk in the cheese with the pan off of the heat until the sauce is smooth.
With the pan still off of the heat, add the mustard, milk and tarragon. Stir until the sauce is smooth.
Reduce the heat to low-medium and place the pan back on the burner. As the sauce slowly reheats remove the chicken breasts from the oven and place in the sauce. Turn frequently as the sauce and chicken breasts heat through (they are ready when the internal temperature is 160°F).
Serving size = 4 ounces chicken
Servings = 2
Amount Per Serving
|Calories 271||Calories from Fat 114|
|% Daily Value|
|Total Fat 13g||20%|
|Saturated Fat 7g||35%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 3g||1%|
|Dietary Fiber 0g||1%|
|Vitamin A 9%||Vitamin C 3%|
|Calcium 15%||Iron 8%|
|Vitamin K 2 mcg||Potassium 409 mg|
|Magnesium 47 mg|