Active Time: 35 minutes
Total Time: 35 minutes
· 4 boneless, skinless chicken breasts, trimmed of fat (1-1 1/4 pounds total)
· 1/4 teaspoon salt, plus more to taste
· 1/4 teaspoon freshly ground pepper, plus more to taste
· 3 teaspoons extra-virgin olive oil, or canola oil, divided
· 1/4 cup finely chopped shallots
· 1/2 cup reduced-sodium chicken broth
· 1/2 cup dry white wine
· 1 tablespoon
· 1 tablespoon reduced-fat sour cream
· 1 tablespoon chopped fresh tarragon
1. Season chicken on both sides with 1/4 teaspoon each salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and cook until well browned, about 3 minutes per side. Transfer to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to pan. Add shallots; cook, stirring, until softened, 2 to 3 minutes. Add broth and wine and bring to a simmer. Cook until reduced by half, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Stir mustard, sour cream and tarragon into sauce. Season to taste with salt and pepper and spoon over the chicken.
Per serving: 199 calories; 7 g fat (2 g sat, 4 g mono); 65 mg cholesterol; 3 g carbohydrates; 24 g protein; 0 g fiber; 316 mg sodium; 262 mg potassium.
Exchanges: 3 very lean meat, 2 fat