Chicken Strips and Mustard Sauce

From ChangeOne Diet

For this dish, chicken is cut into matchstick-size strips and stir-fried to cook up quickly. White wine and Dijon mustard add elegance to the sauce. PREPARATION TIME: 5 minutes COOKING TIME: 6 minutes NUMBER OF SERVINGS: 2

INGREDIENTS: 1 skinless, boneless chicken breast (about 1/2 pound), halved and pounded to 1/4-inch thickness 1/4 teaspoon dried sage, crumbled 1/4 teaspoon dried thyme, crumbled 4 teaspoons flour, divided 1/8 teaspoon freshly ground pepper 1 tablespoon unsalted margarine 1 scallion, finely chopped 1/4 cup white wine or vermouth 1/3 cup low-sodium chicken broth 1/4 cup plain low-fat yogurt 2 tablespoons sour cream 1 teaspoon Dijon or spicy brown mustard (or to taste) 1 tablespoon minced fresh chives or parsley Cooked rice or pasta (optional)

DIRECTIONS: 1. Rub both sides of chicken breast with sage and thyme, then cut into matchstick strips. Combine 3 teaspoons flour with the pepper on a plate. Press chicken strips into flour mixture, coating evenly on all sides, shaking off excess. 2. Melt margarine in a heavy 10-inch skillet over medium-high heat. Add chicken and cook, stirring, 1 to 2 minutes, until chicken is golden; transfer to a warm plate. Add scallion to skillet and stir-fry 30 seconds. Stir in wine and boil, uncovered, 1 minute. Stir in chicken broth and boil 1 minute. 3. Whisk yogurt, sour cream, remaining 1 teaspoon flour and the mustard together in a small bowl; stir into skillet juices. Cook over medium heat, stirring constantly, 1 to 2 minutes, until thickened. Do not boil or the sauce will curdle. 4. Return chicken to skillet and cook, uncovered, 1 to 2 minutes more, until chicken is heated through. Sprinkle with chives and serve with rice or pasta, if desired.

Nutrition Per Serving: Per serving: Calories 255, fat 11 g, saturated fat 4 g, cholesterol 74 mg, sodium 224 mg, carbohydrate 8 g, fiber 0 g, protein 29 g.