Sautéed Chicken with Mushroom Sauce

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Preparation time:
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Serves: 4


4 boneless, skinless chicken breasts
4 tbsp all purpose flour
1/4 tsp salt
1/2 tsp freshly ground black pepper
2 tsp canola oil
8 ounces cremini mushrooms, sliced
1/2 cup onion, finely chopped
1 cup fat-free, reduced sodium chicken broth
1 tsp cornstarch
1 tsp Dijon mustard
1/4 cup reduced fat sour cream


Flatten chicken breasts by placing between 2 sheets of plastic wrap and pounding them with a rolling pin or meat mallet. (Flattening the chicken breasts makes for fast and evenly cooked meat, which is succulent and tender)

Mix flour and seasoning in a shallow dish; dredge chicken breasts in flour, shaking off excess flour.

Heat oil in a large nonstick skillet over a medium-high heat.

Sauté chicken for about 5-6 minutes each side until golden on the outside and no longer pink in the middle. Remove from skillet, cover and keep warm.
Add mushrooms and onion to skillet and sauté gently until softened. Add broth, followed by cornstarch mixed in a 1/4 cup of water. Cook until bubbly and thickened, about 3 minutes. Stir in mustard and sour cream, and cook until heated through, about 2 minutes more.

Spoon sauce over chicken breasts and serve with steamed vegetables and either couscous or whole grain rice.

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