Sautéed Chicken Breasts with Creamy Chive Sauce

Name: Sautéed Chicken Breasts with Creamy Chive Sauce
Cook time: 35 min
Total time: 35 min
Ingredients: boneless, skinless chicken breasts, about 1 lb, trimmed of fat; 1 teaspoon kosher salt, divided; ¼ cup plus 1 tablespoon all-purpose flour, divided; 1 tbsp all-purpose flour or arrowroot to thicken; 3 tsp extra Virgin olive oil; 2 large shallots, finely chopped, or green scallions for low fodmap; 1/2 cup dry white wine; 1 14 oz can reduced sodium chicken broth; 1/3 cup reduced fat sour cream, lactose free for low fodmap; 1/2 tbsp Dijon mustard; ½ cup chopped chives (about 1 bunch)

6 steps

Cook:35min

From Healthy in a Hurry Cookbook by Jim Romanoff. Can be made nondairy and low fodmap. Can be served over rice with double the sauce by doubling the shallots, wine, chicken broth, sour cream, Dijon and chives.

Updated at: Thu, 17 Aug 2023 03:51:09 GMT

Nutrition balance score

Good

Glycemic Index

Moderate

Glycemic Load

Low

Nutrition per serving

Calories290.2 kcal (15%)

Total Fat10.3 g (15%)

Carbs13.1 g (5%)

Sugars1.5 g (2%)

Protein29.2 g (58%)

Sodium803.5 mg (40%)

Fiber1 g (4%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 lbboneless skinless chicken breasts

trimmed of fat

1 teaspoonkosher salt

divided

¼ cupall-purpose flour

divided

1 Tbspall-purpose flour

or arrowroot to thicken

3 tspextra virgin olive oil

2shallots

large, finely chopped, or green scallions for low fodmap

½ cupdry white wine

1 x 14 ozcan reduced sodium chicken broth

⅓ cupreduced fat sour cream

lactose free for low fodmap

½ Tbspdijon mustard

½ cupchives

chopped

Instructions

Step 1

Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch

Meat Pounder

Step 2

Season chicken with salt. Place 1/4 cup flour in a shallow glass dish and dredge the chicken in it

Step 3

Heat 2 tsp oil in a large nonstick skillet over medium-high heat. Add chicken and cook until golden brown, about 1-2 minutes per side. Transfer to a plate, cover and keep warm.

Step 4

Heat the remaining 1 tsp oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits until golden brown, 1-2 minutes. Sprinkle with the remaining 1 tbsp flour, stir to coat.

Step 5

Add wine, broth and salt, bring to a boil, stirring often. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes.

Step 6

Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.