Mustard chicken recipe

Chicken as a food, has low fat and is considered good for health when compared to the red meat. Mustard containing medicinal properties combined in the preparation of "Mustard Chicken" is bound to be healthy. This creamy mustard chicken recipe made of thin sliced chicken breasts is healthy, delicious with a light mustard sauce, and garnished with fresh chopped sage. If you are unable to get Chicken cutlets, you cut the chicken boneless, skinless into pieces of about 4 ounces and place them between plastic wraps. Then pound it with a heavy skillet or meat mallet and flatten it to about 1/2 inch thickness. This preparation could go for four servings with a serving size of 1 cutlet, 1 cup pasta with /4 cup sauce each. It takes about 35 minutes for cooking this dish. The dish delivers 447 calories with fat, cholesterol, fiber, protein and sugar.

Ingredients required

  • Four thin sliced chicken breasts of about 1 lb
  • 1/4 all purpose flour
  • 1 large shallot, finely chopped
  • 1/2 packet of whole-wheat pasta 8 Oz
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of freshly grounded pepper
  • 3 tablespoons of olive oil
  • 2 tablespoons of mustard
  • 1/2 cup dry wine
  • 1/2 tablespoon salt
  • 1/2 cup water

    Preparation method

    Take a large saucepan, add water and boil and adding pasta, cook, and drain.

    Sprinkle the chicken with garlic powder, 1/4 teaspoons of pepper and salt. Placing the flour in a shallow bowl, coat the both sides of chicken and shake away the excess. Keep about two teaspoons of flour aside. Heat two tablespoons of olive oil to medium high in a skillet and add the chicken, turning on sides to become golden brown for about 4 minutes and then transfer to plate. After reducing the heat to medium, add the remaining oil and cook the shallot to become brown for about 30 seconds. After adding wine, stir for a minute. Then add water to the two teaspoons of flour and add to the pan, stir for a minute, until thickened. Remove the pan from heat, stir in sour cream, mustard, two tablespoons sage and the remaining salt and pepper. Chicken to be returned to the pan, turned and coated with sauce. Top the pasta with half the sauce, the chicken and then remaining sauce. If you wish, you can garnish with more sage. The mustard chicken is now ready to be served and tasted.

    Health Tips

    Greenish colour leafy vegetables such as collard greens, spinach and kale are enriched with lot of nutrients. They are termed as healthy diet foods. If you include these vegetables in your meal then it will nourish your body.

    Lean fishes such as cod, perch and flounder are rich source of omega 3 fatty acids, which help the body to fight against inflammation and cardiac problem, arthritis and blood pressure.

    Nuts such as almonds, cashews and peanuts can be taken as snacks, which are rich source of good fat. Do not take deep fried items, which will add up more fat in your body. Nuts are regarded as healthy diet foods.